Planks are a simple yet powerful exercise that is popular among in-home and virtual personal trainers for good reason. Planks target multiple muscle groups, including the core, shoulders, back, and legs, all without requiring equipment. They’re a versatile and accessible addition to any fitness routine. Read on to learn how and why you should include planks in your next workout.

All You Need to Know About Planks and Their Benefits

CORE STRENGTH & STABILITY

Planks are one of the most effective exercises for building core strength and stability because they engage multiple core muscles simultaneously, including the rectus abdominis (your “six-pack” muscles), obliques (your waist), and transverse abdominis (your deep core). Unlike other core movements that primarily target surface-level muscles, planks activate your deep, stabilizing (tonic) muscles that support your spine and pelvis. This helps create a strong, balanced core that enhances your body control and balance.

MULTI-FUNCTIONAL

“The versatile plank helps strengthen muscles of the arms, shoulders, back, core, and more, all in one move. It’s central to many exercise programs, from Pilates to yoga to circuit training, along with being a killer body weight–only move on its own” (Everyday Health, 2024). This full-body engagement makes planks a great option for improving overall strength and endurance, which is key for the functional fitness that supports activities of daily living. Our personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa (and virtual personal trainers everywhere) who work with older adults prioritize this kind of training to support movement longevity and long-term vitality.

POSTURE

Planks are highly effective for improving posture because they strengthen the muscles responsible for spinal alignment. Weak core muscles often lead to slouching, which can strain the neck and back (a common problem among our in-home and virtual personal training clients).

Regular plank practice combats this by reinforcing the muscles around your spine, promoting proper alignment and reducing postural imbalances. On top of this, stronger shoulder and upper back muscles from planking help prevent rounded shoulders, making it easier to maintain a confident, upright stance throughout the day.

INJURY PREVENTION

A strong core reduces your risk of injuries, full stop, “but the biggest issue with core weakness is low back pain. Back muscles and your core help to stabilize your body before any movement. If your core is weak, the other surrounding muscles have to compensate. Over time, these muscles can suffer strain, which leads to lingering pain” (Harvard Health, 2019). By reinforcing the muscles around your spine, planks provide extra support to reduce strain and support balance, which also helps to prevent falls.

VERSATILITY

Planks can be easily modified to suit any fitness level. Beginners can start with knee planks or incline planks, while more advanced practitioners can add dynamic movement to increase difficulty.

Check out some of our favourite plank progressions, here.

HOW TO

Begin on all fours. Place your elbows on the floor directly below your shoulders, then extend one leg back at a time to hold yourself up on your toes. Maintain a straight line from your head to your heels. Brace your core, glutes, and quads while keeping your neck neutral. Aim to hold the plank for 10-15 seconds, gradually increasing your time to 60 seconds or more as your strength improves. Focus on maintaining proper form over duration to prevent injury. “The key to a good plank? Tension. You won’t be able to create the level of tension needed for effective planking without rock-solid fundamentals. And once you’ve established the proper form, you can’t just assume that you’ll be able to hold that position for minutes on end. Once you understand these things, you’ll be on your way to a stronger, more stable core” (Men’s Health, 2023).

FINAL WORDS

Planks are an excellent way to build strength, stability, and endurance, all while improving posture and preventing injury. By starting with the basics and progressing gradually, you’ll develop a strong foundation for a healthier, more resilient body.