The Power of the Plank: Why This Exercise Packs a Punch

Plank exercise. Just two words, but they’ve got a serious reputation in the fitness world. Whether you’re a gym newbie or a workout warrior, chances are you’ve heard someone mention planks. And there’s a reason for that—they work! They’re simple, need no equipment, and bring major benefits to the table (or yoga mat).

Before we get started, just a quick heads-up: We’re not doctors. Everything here is just for general info. If you’ve got health concerns or need specific advice, chat with a professional first.

What Is a Plank Exercise?

A plank is a bodyweight move where you hold your body in a straight line, kind of like you’re about to do a push-up—but instead of going up and down, you stay still. Sounds easy, right? Try it for 30 seconds, and you’ll see why it’s known for building strength and stability.

Here’s what makes it cool:

It works your core (think abs, back, and sides).
It also helps with posture and balance.
It can be done almost anywhere.

There are many kinds of plank exercises too—so you’re never stuck doing the same old thing.

Benefits of Plank Exercises

Let’s talk results. Planks might look simple, but the benefits go deep:

Stronger Core: Planks fire up muscles deep in your abs and back. This helps support your spine and keeps your posture in check.
Better Balance: Core control = better balance. Whether you’re walking, running, or dancing in your kitchen, planks help with body control.
Less Back Pain: A strong core can help reduce pressure on your lower back. Again, we’re not doctors, but many people say planks helped them feel stronger and more stable.
Improved Flexibility: Holding a plank actually stretches muscles in your shoulders, hamstrings, and feet.
Boosted Mood: Like most workouts, holding a plank can give you that feel-good buzz. Endorphins are real!
Functional Strength: Planks improve your ability to move in everyday life—getting up from the couch, carrying groceries, even playing with your dog or kids.
Improved Coordination: As you hold a plank and try to stay still, your body learns how to coordinate various muscles together for better overall function.

Types of Plank Exercises

Planks don’t have to be boring. Here are a few ways to mix things up:

Standard Plank (Forearm or High Plank)
This is your go-to move.

Forearm Plank: Elbows under shoulders, forearms flat.
High Plank: Hands under shoulders, arms straight.

Side Plank Exercise
Want to hit those obliques (the muscles on your sides)? This one’s your best friend.

Lie on your side.
Stack your feet.
Prop up on your elbow or hand.
Lift your hips and hold.

You can also drop the bottom knee if you’re just getting started.

Plank with Leg Lift
Add a little challenge:

Get into a standard plank.
Lift one leg for a few seconds.
Switch.

This targets your glutes and keeps your core guessing.

Plank with Arm Reach
A sneaky one for shoulder strength and core stability:

Hold your plank.
Reach one arm forward.
Switch sides while keeping your hips steady.

Plank Jacks
Like jumping jacks, but planking:

Start in a high plank.
Hop your feet out and in.
Keep your form tight!

Reverse Plank
Yep, it’s just like it sounds:

Sit with legs out.
Hands behind you, fingers pointing forward.
Lift your hips.

This one hits your back, glutes, and hamstrings.

Walking Plank
Also called plank up-downs:

Start in a forearm plank.
Press up into a high plank, one hand at a time.
Lower back to forearms.

This challenges your shoulders, arms, and core together.

Side Plank with Reach-Under
Give your side plank a twist:

From a side plank, reach your top arm under your torso.
Return to the start.

This adds movement and makes your obliques work even harder.

How to Do a Plank Safely

Form matters. Here’s a step-by-step:

Start with your forearms or hands on the floor.
Legs straight, toes on the ground.
Keep your body in a straight line—no sagging hips or raised butt.
Hold your neck in line with your spine. Look down.
Breathe! (Don’t hold your breath.)

If something feels off or painful, stop. There’s no shame in resting or modifying.

How Long Should You Hold a Plank?

It depends on your level. If you’re new:

Start with 15–30 seconds.
Build up slowly.

If you’ve been at it for a while:

Try 1–2 minutes.
Or go for time-based sets (3 x 45 seconds, for example).

It’s not about who holds it the longest—it’s about good form. A solid 30-second plank with perfect form is more helpful than a sloppy 2-minute one.

Tips to Get the Most from Plank Exercises

Here’s how to get the most bang for your buck:

Quality > Quantity: Don’t chase the clock. Focus on good form.
Engage Everything: Squeeze your glutes, brace your abs, keep shoulders tight.
Use a Mirror: This helps you check your form.
Try Variations: Side planks, reverse planks, leg lifts—they all help target different muscles.
Pair with Other Moves: Planks are great in a circuit with push-ups, squats, and lunges.
Do Them Regularly: Make planks a regular part of your weekly routine. Consistency leads to results.

Side planks are often overlooked—but they shouldn’t be! They’re amazing for your obliques and balance. Plus, they help correct imbalances between your left and right sides.

And they’re scalable:

Drop your bottom knee for support.
Add a hip dip or leg lift to make it tougher.

The side plank also strengthens your shoulder stabilizers, which can help prevent injuries during other lifts or workouts.

Side planks are a must-have if you want a well-rounded core routine. They target muscles traditional planks might miss, especially the inner core muscles that support your spine and waist.

No matter where you’re at, there’s a plank for you:

Beginner: Start with knee planks or short holds.
Intermediate: Add in leg lifts or try a full side plank.
Advanced: Go for plank reaches, jacks, or long holds.

And remember, progress doesn’t have to mean “longer holds.” You can:

Increase reps of plank jacks.
Combine planks with movement (like mountain climbers).
Try balancing on one arm or leg.

Keep your routine fun and challenging.

How to Add Planks into Your Workout Routine

Planks work great on their own—or as part of a bigger routine.

Try this simple plank circuit:

Forearm plank – 30 seconds
Side plank (right) – 30 seconds
Side plank (left) – 30 seconds
Plank jacks – 20 reps
Reverse plank – 30 seconds

Rest and repeat 2–3 times. This hits your whole core and keeps things exciting.

Add planks between strength sets.
Use them as part of a cooldown.
Toss them into your HIIT routine.

They’re super flexible—and perfect for short or long workouts.

What are the benefits of planks?

Planks help strengthen your core, improve posture, reduce back pain, and boost your balance and flexibility—all with just one move.

How long should a beginner hold a plank?

A beginner should aim for 15 to 30 seconds and focus on proper form before increasing time.

Do planks burn belly fat?

Planks strengthen your core but don’t directly burn belly fat—fat loss comes from a mix of diet, cardio, and strength training.

Is 1 minute plank a day enough?

One minute a day is a great start, especially if you do it consistently with good form—it builds strength over time!

The plank exercise is small but mighty. It helps with strength, posture, flexibility, and confidence—all in one move. And since there are so many plank exercises to try (including the side plank exercise!), it’s easy to stay interested while getting stronger.

You don’t need a fancy gym setup or hours of free time. A few focused minutes a day can do wonders.

Give it a go. Your core will thank you. And remember—start small, stay consistent, and mix it up. You’ve got this.

Newsletter

"*" indicates required fields

Featured Classes

Bellingham Total Body Workout Classes Bellingham Cardio Kickboxing Bellingham TRX Class Bellingham Core Body Exercise Classes Bellingham High Intensity Interval Training Bellingham Group Strength Training Bellingham Mat Pilates Classes Bellingham POP Pilates Classes Bellingham Zumba Classes Bellingham Yoga Classes Bellingham Personal Trainer

Featured Blog Posts