Categories >> Treatments >> Physical Exercise >> Resistance / Strength Training >> Planks
The plank is an isometric exercise that engages and strengthens the core muscles, including the abdominals, obliques, and lower back. It involves holding a stable position of your body in a “plank” or fixed, straight position for a specified duration.
Plank Benefits: [3]
• Strengthens core muscles: Planks engage the abdominal muscles, obliques, and lower back, improving core strength and stability. [4, 5, 6]
• Improves posture: Holding a plank forces you to maintain proper alignment, which can help correct postural imbalances. [7, 8, 9]
• Burns calories: Planks are a moderate-intensity exercise that can burn calories and contribute to weight loss. [10, 11]
• Increases endurance: Holding a plank for an extended period increases cardiovascular endurance and muscular stamina. [12, 13]
How to Perform: [14]
1. Start in a push-up position with your forearms on the ground, elbows directly under your shoulders. [14]
2. Extend your legs straight back, keeping your body in a straight line from your head to your heels. [15, 16, 17]
3. Engage your core muscles and hold the position for 60 seconds. [18]
Variations: [19]
• Side planks: Turn to one side, resting your forearm on the ground and stacking your hips on top of each other. [20, 21, 22]
• Reverse planks: Start in a sitting position with your legs extended in front of you and lean back onto your arms, keeping your body in a straight line. [23, 24, 25]
• Plank with knee lifts: Add knee lifts to increase the intensity of the exercise. [26]
Progression: [27]
• Start with shorter planks, such as 30 seconds, and gradually increase the duration as you get stronger. [28]
• Add more challenging variations as you progress. [29, 30]
• Consider doing planks multiple times a week for optimal results. [31, 32]
Precautions: [33]
• Avoid planking if you have any back or neck injuries. [33]
• If you experience pain during the exercise, stop immediately. [34]
• If you are new to planking, start with shorter durations and gradually increase the time. [28]
Conclusion: [35]
60-second planks are a versatile and effective exercise that can strengthen your core, improve posture, and burn calories. With proper form and progression, planks can provide significant benefits for your overall fitness. [11, 36, 37]
[1] https://www.youtube.com/watch?v=J2kqmixA2yg
[2] https://www.instagram.com/jaclynbetham/reel/C17OOSkL-tE/
[3] https://www.onlymyhealth.com/plank-variations-and-how-to-do-them-1636643692
[4] https://www.everydayhealth.com/fitness/planks-muscle-groups-how-to/
[5] https://www.healthline.com/health/fitness/what-muscles-do-planks-work
[6] https://www.healthline.com/health/fitness-exercise/plank-exercise-benefits
[7] https://www.tiktok.com/channel/what-muscles-do-planks-work
[8] https://www.everybodybalance.com/blog/plank-core-exercise-unleashing-the-powerhouse-of-benefits/
[9] https://www.chirotopianwa.com/blog/1061549-the-importance-of-proper-posture-and-alignment-for-maintaining-a-healthy-spine
[10] https://www.menshealth.com/uk/fitness/a758929/this-is-how-long-you-should-be-holding-the-plank/
[11] https://www.health.com/fitness/5-exercises-that-burn-the-most-calories
[12] https://www.healthline.com/health/exercise-fitness/plank-challenge
[13] https://travelanewpath.com/the-positive-impact-of-therapeutic-yoga
[14] https://www.tiktok.com/discover/60-second-plank
[15] https://www.onmanorama.com/lifestyle/health/2025/02/21/simple-plank-right-posture-timing-tips.html
[16] https://www.trainwell.net/exercises/bosu-high-plank
[17] https://www.marthastewart.com/best-desk-exercises-8767715
[18] https://www.youtube.com/watch?v=pSHjTRCQxIw
[19] https://www.ktchaloner.co.uk/2020/12/09/how-to-do-the-plank-and-strengthen-your-core/
[20] https://www.planetfitness.com/community/articles/4-options-quick-plank-workout-beginners
[21] https://www.collagevideo.com/blogs/love-notes-by-jari-love/88691460-plank-variations-for-a-stronger-core
[22] https://www.daleckistrength.com/workouts-for-strength-and-conditioning-a-comprehensive-guide
[23] https://www.healthline.com/health/14-plank-variations-your-core-will-thank-you-for-later
[24] https://www.bicycling.com/training/a26898859/plank-variations-abs-workout/
[25] https://ksquaredfitness.com/reverse-plank/
[26] https://omstars.com/blog/pose-tutorials/modified-plank-pose-benefits-a-complete-guide/
[27] https://www.ktchaloner.co.uk/2020/12/09/how-to-do-the-plank-and-strengthen-your-core/
[28] https://www.youtube.com/watch?v=J2kqmixA2yg
[29] https://www.menshealth.com/fitness/a26907827/plank-exercise-variations/
[30] https://link.springer.com/article/10.1007/s11332-024-01238-0
[31] https://www.emersonhospital.org/articles/pursuing-athletic-dreams
[32] https://www.self.com/story/how-to-do-a-plank
[33] https://www.healthline.com/health/washboard-abs
[34] https://www.cnn.com/2024/03/28/health/core-strengthening-without-planks-wellness/index.html
[35] https://www.youtube.com/watch?v=D0NRvR_O_1s
[36] https://www.tataaig.com/knowledge-center/health-insurance/benefits-of-plank-exercise-for-your-body
[37] https://www.businessinsider.com/plank-every-day-for-month-surprised-by-results-healthy-habits-2020-1
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