At first glance, performing a plank might not look like much – after all, what could be so great about holding your body up without even moving?
However, if you’ve ever tried a plank, you’ll know that this simple exercise is much more challenging than it looks. And research has linked planking with a range of health benefits – including improved posture, strength, balance, and even an ability to lower blood pressure and regulate immune health. For this reason, experts recommend planking as a beneficial addition to an exercise routine.
With this in mind, here are eight health benefits of planking, as well as tips on how to get started.
1. Planking can strengthen the entire body
Planking is most commonly linked with increased core strength. And research confirms that core exercises which engage the distal trunk muscle (including planks) are most effective for engaging and strengthening the abdominal muscles.
This is because, unlike sit-ups or crunches, planking activates all of the core muscles – including the obliques, rectus abdominis, and transverse abdominis – and improves muscular endurance and stability. It puts less strain on the neck too.
Planking is also great for strengthening other areas of the body – for example, the buttocks, arms, shoulders, and quadriceps. This study noted that upper body muscles, such as the trapezius, latissimus dorsi, and rhomboids, work hard during a plank; while the quadriceps, lower back muscles, and gluteal muscles (buttocks) are involved in stabilising and strengthening the hips.
Considering the number of muscles it works, it’s understandable why planking can feel challenging.
2. Planking may improve posture
There’s evidence that regular planking can help to improve posture.
This is largely due to its effect on core and lower back strength, both of which play a central role in helping to maintain a neutral spine. The stronger our back and core muscles, the better our posture tends to be.
We also know from research that planking requires hip and glute activation – both of which are also important for good posture and movement.
Improving posture may not seem significant for health, but research shows that it’s closely linked to overall back health. Having poor posture is a common contributor to body aches and pains – particularly in the shoulders and lower and upper back regions.
You can find out more about the importance of good posture in our article; 5 exercises to help improve your posture.
3. Planking can improve balance and flexibility
As you might expect, using your toes and arms to support your entire body weight requires a certain level of balance. Various muscle groups have to work together to stabilise the body – and, performed regularly, planking can encourage these muscles to work together more efficiently.
Several studies have also noted a significant connection between core strength and improved balance.
While you might not think it, planking also plays into our flexibility too. Holding the position requires certain muscles to lengthen, including the hamstrings and the arches of the feet.
Research suggests that improved flexibility isn’t an uncommon by-product of regular planking – especially variations that require greater muscle extension, such as side planks.
4. Planking may help to reduce blood pressure
There’s evidence that planking regularly may have a positive impact on blood pressure.
In this study, researchers compared how effectively different forms of exercise lowered blood pressure. They found that isometric exercises (exercises which use muscles to statically hold a specific position, such as planks and wall sits) were almost twice as effective at lowering blood pressure than the 150 minutes of moderate-intensity aerobic exercise recommended by the NHS.
Exercise is effective for lowering blood pressure because it helps to reduce blood vessel stiffness, which allows blood to flow more easily.
Jamie O’Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church University, says, “[Isometric exercises] increase the tension in the muscles when held for two minutes, then cause a sudden rush of blood when you relax. This increases blood flow.”
Reducing blood pressure is beneficial for overall health and is linked with a lower risk of stroke, heart disease, and all-cause mortality.
5. Planking may improve respiratory and immune system function
The diaphragm is a thin, flat muscle located underneath the lungs, which helps us to breathe. It works closely with the deep abdominals, pelvic floor, and lower back muscles – and relies on them to fully function.
For this reason, studies have revealed that improving core strength and stability – particularly through the use of plank exercises – can help to improve breathing rate and respiratory function in adults.
Another study concluded that performing the plank exercise three days a week for 12 weeks boosted the immune response and respiratory capacity of older adults. When it comes to immune health, one reason for this is that planking may increase the number of immunocytes (cells involved in or related to immune responses).
6. Planking may help to reduce lower back pain
Our core muscles are responsible for supporting the spine. So, in circumstances when they’re weak, muscles in the lower back may begin to overcompensate and do more work than they’re capable of, which can lead to strains.
As a result, planking to strengthen your core and lower back can help to prevent muscle imbalances and reduce the risk of lower back pain. This study of people with chronic lower back pain found that six weeks of stabilisation exercises, including planking, were more effective than other physical therapy exercises for relieving symptoms.
These findings are significant because, according to the NHS, back pain is the single largest cause of disability in the UK – with lower back pain alone accounting for 11% of the total disability of the UK population.
Research also suggests that planking can help people become more aware and mindful of how they hold their bodies. This type of mindfulness, known as postural awareness, has been linked with back pain relief.
7. Planking may reduce the risk of injury
Due to its effects on posture, balance, flexibility, and core strength, planking may help to lower the risk of injury.
This study noted that exercises designed to increase core strength and balance are linked with a reduced risk of falling in older adults.
Planking is also effective for increasing arm, neck, and shoulder strength. Considering injuries such as shoulder impingement (where a tendon inside the shoulder rubs or catches on nearby tissue and bone as you lift your arm) are a common cause of shoulder pain in mature active adults, this is significant.
For example, certified strength and conditioning specialist and physical therapist at Bespoke Treatments, Samuel Chan, explains, “I often prescribe planks for my patients who are experiencing shoulder pain or impingement, even though planks are traditionally considered an ab exercise. Bearing weight through your arms forces your joints and bones to adapt and become stronger.”
Planking can help to reduce the risk of exercise-related injuries too. Research shows that a strong core helps to transfer force to your extremities during movement, while a lack of core strength places excess pressure on nearby muscles.
For example, exercises such as squats and overhead presses are difficult to do without a strong core because it’s important to keep the spine straight throughout.
8. Planking is accessible and time-effective
While planking may (quite literally) give you the shakes, a plus of this simultaneously loved and loathed exercise is that it’s incredibly accessible and time-effective.
Using different variations and time periods, planking can be tailored to different fitness abilities, needs no equipment, and can be performed pretty much anywhere.
Planking is also a low-impact exercise that allows you to build strength and endurance without placing large amounts of stress on the joints. This makes them suitable for many people with joint pain or those who are recovering from injury.
How long should I plank for?
Due to differing strength and fitness abilities, the ideal amount of time to hold a plank will vary from person to person.
The aim is to hold a plank for long enough to challenge yourself, without compromising on form.
If you’re a beginner, you could start by planking for shorter periods – for example, performing multiple 10-second holds with breaks in between, three times a week. As you build strength and endurance, you can gradually increase to 20, 30, and 45-second holds – a one-minute plank is a fantastic long-term goal.
Another way to challenge yourself is by trying different plank variations – such as straight arm planks, side planks, plank dips, and reverse planks. Check out this list of 10 best plank variations ranked from easiest to hardest from Well + Good for inspiration.
Tips for planking properly
While the plank position is pretty straightforward, some common mistakes can impact its effectiveness and increase the risk of injury. For this reason, it’s important to check your form.
In a basic forearm plank, your elbows should be aligned directly underneath your shoulders, your buttocks tucked in, and your core engaged so that your body forms a straight line from your head to your knees. Check out the video below for a visual guide to this…
If you’re struggling to engage your core when planking, imagine drawing your belly button in towards your spine. This technique has been found to be useful for engaging deep core muscles and maintaining a neutral spine.
For further guidance, check out these tips for the perfect plank from Pure Gym. If you struggle with the mental side of holding a plank, things like keeping yourself distracted and avoiding watching the clock can help. For example, you could watch a motivational YouTube clip or recite a song in your head.
As with any form of exercise, it’s important to warm up before planking to reduce your risk of injury. It’s normal to experience a bit of muscle soreness when starting a new fitness routine, but your body should become accustomed over time. That said, remember to always listen to your body and avoid pushing through any pain. Stop the exercise immediately if you experience any sharp or intense pain.
Note: If you have an existing injury or medical condition, it’s important to speak to your GP before adding any form of exercise into your routine.
Final thoughts…
The simple yet deceptively challenging plank can be highly effective for improving posture, strength, balance, and flexibility – and research suggests that its impact on overall body strength may help to relieve lower back pain and reduce the risk of injury.
Even better, while the minutes might feel long, planking is incredibly time effective too. So, why not add it to your routine today?
For further reading, head over to the fitness and exercise section of our website. Here, you’ll find information on everything from team sports to ways to boost fitness motivation.
Have you experienced any of these planking benefits? Are you considering adding planking to your routine? We’d love to hear from you in the comments below.
