5 Reasons to Plank Everyday

Core stability is fundamental to not only performance in sport but to everyday life, the plank exercise also known as a prone bridge is a highly effective core stabilization exercise. Whether you’re an elite athlete, looking to increase fitness and lose weight, if you’re elderly or recovering from injury, this exercise and core stability training as a whole can provide significant benefits, these include;

  1. Improved Muscle Tone
  2. Improved Balance
  3. Improved Posture
  4. Improved Functional & Sporting Performance
  5. Decreased Risk of Injury

Including the Plank exercise within your exercise regime or even on a daily basis will help you to build core strength, stability, balance, and proprioception to enhance your everyday life and will help you achieve the above benefits of training your core on a regular basis.

Improves Muscle Tone

performing the plank exercise on a regular basis results in improved core muscle tone, size, and strength. Isometric exercises require your muscles to constantly maintain tension to hold your body in the desired position,
Aesthetically this results in a flatter, firmer stomach with defined lines of the abdominal muscles commonly referred to as a ‘6 pack’ It’s important to note, a six pack should not be used as a guide to having achieved sufficient core stability. 

Improves Balance

The learned outcome of increasing your proprioception is what we mean by balance, it is how your body reacts and recovers from being unbalanced, this can be caused by any external source, such as gravity, strong winds, and an unstable floor. These forces can lead to you losing your balance, your muscles provide constant feedback to your brain about its surroundings and about the forces acting upon them, your muscles send messages via the nerves to the brain in a two-way feedback system which recruits sensory awareness, muscles and joint sensitivity that create this complex system of proprioception.

Think about traveling on the underground tube, as you get on everything is stable and you have no trouble balancing, however, you instinctively know that as soon as the train starts to move you will have trouble standing still! You grab onto the pole to brace yourself against the external force of the train moving. Even with support, your body is reacting at lightning speed to the forces acting upon your muscles, your core is stimulated proving a support to stop your body wobbling around. All your muscles from your toes to your shoulders are reacting and your body is moving bodyweight and putting extra force on one leg to the next.

This is exactly what proprioception is and increasing the strength, endurance, and conditioning of your key supporting muscle group, the core. Will enhance your ability and performance when it comes to proprioception.

Improves Posture

Good posture is essential to ensure that movements can be performed with minimal strain to joints, ligament, tendons, and muscles including internal organs, nerves, and blood vessels. Being functionally able to move your body in all movement patterns and planes without injury is the result of having good well-balanced posture.

The core is a key building block of your posture, providing essential support at your trunk, it supports your back and keeps you upright while providing support for all movement patterns to maintain good posture.
Having a weak core and poor posture can lead to disc problems, osteoarthritis and postural conditions such as Kyphosis, lordosis, and scoliosis. Although we won’t cover these conditions here they are deviations from well-balanced posture which can lead to back pain.

Protecting your back, ensuring your trunk can support you and help maintain your posture is key to maintaining good posture. Having a weak core is like a slinky, it wobbles around without control whereas a strong core supports and protects.

Improves Functional & Sporting Performance

It goes without saying that having a strong core that is trained to react to certain forces will have no end of benefit for all type of sporting disciplines, from javelin throwing to boxing and playing rugby. Begin able to train in sport-specific movements creates muscle memory, improves strength, coordination and proprioception leading to increased performance. The core muscle group connects nearly all functional movement patterns, it is the ability of muscle groups to work together as one unit with the key support of the core that enables true functional and sport specific movements.

Decreased Risk of Injury

Core stabilization should be the foundation of every workout, training regime and everyday life. It helps us stay upright, injury free and able to perform at our best. Good posture and improved proprioception help us to reduce the risk of injury. Through sport specific training we can also protect the body from injury when it comes to any sport adding specificity to the training regime will help muscle memory when it comes to performing your sport and thus protecting your body from an unknown force that might cause injury.

However, you don’t need to be a sportsman or an athlete to benefit from reducing injury. Begin able to perform everyday movements, protect yourself from trips and falls and the ability for muscle memory to maintain well-balanced posture will help reduce your risk of injury, pain, and discomfort.

Planking every day will help stimulate your core muscles to build strength and endurance, if you plank for 60 seconds a day it can make a big difference and all in half the time it takes to brush your teeth. Make it a habit and you’ll strong core in no time.

A challenge like the Kiss Fitness PlankAwayJanuary challenge is a great way to start, it’s a simple daily exercise challenge that you can join in every January, but it doesn’t have to stop at January, once you’ve trained your core throughout January, stick to it with a regular daily plank. 

Plank Barrel Turn Workout

This simple workout features only 3 exercise to make an excellent superset to maximise your workout time, each circuit is short and effective.

Isometric exercises are excellent at engaging the core and stabilising muscles requiring constant firing to maintain form and correct body alignment. This workout is called a plank barrel turn as you will be moving straight from one plank exercise to the next WITHOUT rest. This turns these simple plank exercises into a quad super-set. 

Perform the workout at a circuit for 2 to 3 rounds, remember there is no rest between each exercise, simply move to that plank position.



Simple plank barrel turn workout, quick and effective, a supperset workout.

Frequency, Intensity, Time & Type

  • F = 2 to 3 Circuits
  • I = Moderate (forearms variations)
  • T = 30-60 seconds per circuit
  • T = Isometric Circuit Superset


Exercise Videos

That’s it, nice and simple, give it ago.



Plank Barrel Turn Workout Social (1)

Get the workout plan based on this PLANK BARREL TURN with additional core focused workouts over a 4 week training plan. This a simple workout plan to supplement any training regime or schedule.

You Get:

  • The Workouts and Plan to Download and keep.
  • 4 weeks access to Kiss Fitness Online
  • Messege a Personal Trainer
  • Track Stats and Workout
  • Full Video demonstrtions of workouts
  • Full instructions
  • Calender of planned workouts
  • Add your own workouts

All for £2.99

Purchase Workout Plan

Isometric Heaven Core Circuit Workout

Get ready to hold those planks and bridges, this workout has no movement with isometric contraction the focus of this short core workout. Holding an isometric or stationary position constantly stimulates the core muscles and stabilizers improving core conditioning and stability.

Ideally perform this workout 2-3 times per week. Perform as a circuit, 1 set of each exercise and complete as many circuits as you feel comfortable.



2-3 rounds of 40 seconds work with 20 seconds rest

Side Planks

Supine Bridge

Supine Bridge on Hands (Table Top Bridge)

Side Planks on Straight Arms

The workout above is one of the workouts included in the Isometric Heaven workout plan shown below.


Mat Isometric Heaven Core Circuit Workout Plan Social

Get the workout plan based on this isometric heaven workout with additional core focused workouts over a 4 week training plan. This plan will build your core and stabilising muscles, excellent for strengthening the core for all types of sports. It will strengthen the back and help reduce associated back pain.

You Get:

  • The Workouts and Plan to Download and keep.
  • 4 weeks access to Kiss Fitness Online
  • Messege a Personal Trainer
  • Track Stats and Workout
  • Full Video demonstrtions of workouts
  • Full instructions
  • Calender of planned workouts
  • Add your own workouts

All for £2.99

Purchase Workout Plan

February BURPEE Exercise Challenge 2018 #Feburpee

Welcome to the #Feburpee 2018 exercise challenge, the Kiss Fitness monthly challenge for February is #FEBURPEE, and yes, you guessed it! It features one of the old time greats in body weight & functional training, the BURPEE. Commonly unpopular with exercise participants due to it’s demanding nature and loved by personal trainers due to its excellent full body activation and effectiveness. If you already know what a burpee is, it likely brings tears to your eyes and for those that don’t, you are in for a treat. This one is a full body calorie busting exercise you’ll love and hate at the same time.

Luckily for you, February is a short month but it still won’t be easy!

All the monthly challenges we have variations for all fitness and ability levels so do not be put off, our monthly challenges are all about getting you moving on a regular basis. We have the Beginner Burpee for the newbies, the Regular Burpee for a little more intensity and the Full Burpee with a Press Up for the ultimate calorie destruction.

Why is it called a Burpee

Great question, all thanks to one guy I’m afraid. That’s right, you can blame someone for this one. Check out our Blog Post on ‘Why it’s Called a Burpee’

If this sounds daunting, do not worry, there are variations for all ability and fitness levels.

Purchase this Challenge ONLY

Runs from February 1st to February 28th, 2018

£3.00 one time fee

What you’ll need?

You won’t need much at all for this challenge, just yourself and some willpower, you might want a gym mat depending on where you plan on doing the burpees. Indoors, most surfaces will be fine without a mat.

Join us this February, putting the burp into Feburpee, simply download, print out the target sheet below, follow us on Twitter, Facebook & Instagram to stay up to date with the daily target and regular motivation, use hashtag #Feburpee and let us know how you get on. 

Scoring the Challenge

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The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Burpee variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

e.g, if you choose the LEVEL 2 target guide and the REGULAR BURPEE you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

Download Scoring Sheet

Exercise Challenge Design

This challenge is designed as a progressive pyramid training plan. The challenge targets increase steadily before a short drop, raising again above the level previously achieved. This type of training allows for a steady progressive increase in ability. The chart below shows the target increase throughout the month.

Let’s do it! Pick your level below or Mix ‘n’ Match

Feburpee Target Chart 2018

Burpee Challenge 2018 Target Guides #Feburpee

Choose one of the 3 levels below for the Kiss Fitness February Burpee Challenge #Feburpee. Jump to it!


Level 1 is our beginner BURPEE challenge for those either to new to the BURPEE exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Burpees = 700
  • Lowest Daily Burpees = 10
  • Highest Daily Burpees = 40

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 EASY LEVEL 1 NEW


Level 2 represents our intermediate level of this BURPEE challenge. ideal if you if you have previous experience of the BURPEE exercise and of A moderate fitness level.

  • Total Monthly Burpees = 1400
  • Lowest Daily Burpees = 20
  • Highest Daily Burpees = 80

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 MODERATE LEVEL 2


Level 3 assumes you are familiar with the BURPEE exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Burpees = 2100
  • Lowest Daily Burpees = 30
  • Highest Daily Burpees = 120

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 HARD LEVEL 3

Don’t forget to use the Scoring Sheet

Choose your levels of intensity from EASY, MODERATE or ADVANCED. Jump to it, Burpee Style!

The Burpee Exercise and Levels

The burpee is a fundamental compound exercise activating many muscle groups, The exercise combines a Squat, A SQUAT THRUST, a PLANK and an EXPLOSIVE SQUAT (or Squat Jump) into one movement making it extremely dynamic and functional.

If looking at the movement pattern your unsure of how to safely perform it or have never done much exercise before, it’s a good idea to familiarize yourself with the SQUAT, a push pattern exercise, from here you can progress to the beginner burpee.

Beginner Burpee

To start, adopt a ‘Squat’ stance with feet at about hip-width apart and soft knees, squat down to the floor, placing your hands on the floor in front of you, first take one leg back, then the other so you hold a plank position before bringing one leg back and then the other and push through the floor to return to a standing position.

Watch Video

Regular Burpee

To start, adopt a ‘Squat’ stance with feet at about hip-width apart and soft knees, squat down to the floor, placing your hands on the floor and hop both feet backwards to perform a Squat Thrust, that is, a double hop back to a Plank position. Now hop both feet forwards again bring your knees up towards your chest, now perform an explosive push through the floor to drive yourself into a squat jump making sure your feet leave the floor.

Watch Video

Full Burpee with Push Up

As with the regular burpee, this time once you get into the plank position you’re going to do a press up and explosively press out of it to complete the burpee as normal.


Chest to Floor Burpee, the above Full Burpee with Push Up can be altered to have the chest touch the floor, it’s a demanding version of the Burpee exercise which is almost identical to the above exercise except you let the chest and body touch the floor before pushing up.


Watch Video

Sign Up

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Challenge yourself this February and don’t forget to join in the conversation with hashtag #Feburpee

Follow +Kiss Fitness | @KissFitneeUK | facebook/kissfitness for motivation