Plank: How to Perform the Best Plank and 10 Advantages

Plank- Fundamentals

When it comes to strengthening your core and improving your overall fitness, few exercises are as effective and versatile as the plank. The plank is a simple yet powerful isometric exercise that targets multiple muscle groups, providing numerous benefits for your body. In this blog, we will explore how to perform the best plank and understand key advantages it offers. Whether you’re a fitness enthusiast or a beginner looking to boost your core strength, the plank is an exercise worth incorporating into your routine.

Mastering the Plank

Before we delve into its advantages, let’s ensure you’re performing the plank correctly. Follow these steps to master the best plank:

  1. Starting Position: Begin in a push-up position with your palms flat on the floor, shoulder-width apart. Your arms should be straight, and your wrists should be aligned with your shoulders.
  2. Alignment: Your body should form a straight line from head to heels. Engage your core muscles to maintain this alignment throughout the exercise.
  3. Head Position: Keep your head in a neutral position, looking down at the floor. Avoid straining your neck by looking forward or upward.
  4. Legs and Feet: Your legs should be extended, with your toes touching the ground. Ensure your feet are hip-width apart for stability.
  5. Breathing: Take deep breaths while holding the plank. Focus on inhaling and exhaling slowly to maintain a steady rhythm.
  6. Duration: Aim to hold the plank for as long as you can maintain proper form. Beginners may start with 10-20 seconds and gradually work up to longer durations as they become more comfortable.
  7. Variations: To challenge yourself, consider trying different plank variations, such as side planks or forearm planks. These variations engage different muscle groups and add variety to your routine. See this video for progression on plank from beginner to advance levels. 

Advantages of the Plank Exercise

Now that you’ve learned how to perform the plank correctly, let’s explore the numerous advantages it offers:

  1. Core Strength: The primary benefit of the plank is its ability to strengthen your core muscles. It engages the rectus abdominis (front), transverse abdominis (deep core), and obliques (sides), resulting in improved core stability and balance.

  2. Improved Posture: Regularly incorporating planks into your fitness routine can help correct and maintain proper posture. A strong core supports your spine, reducing the risk of slouching and back pain.
  3. Enhanced Balance: As you hold a plank, you engage multiple muscle groups, including those responsible for balance. This exercise can improve your overall balance and coordination.

  4. Reduced Risk of Injury: A strong core stabilizes your body during various movements, reducing the risk of injuries, especially when performing exercises that involve lifting or twisting.
  5. Increased Flexibility: Planks stretch and engage various muscle groups, including the shoulders, collarbones, hamstrings, and even the arches of your feet. Over time, this can lead to improved overall flexibility.
  6. Better Digestion: Regularly practicing planks can aid in digestion by stimulating the muscles of the abdomen. This can help alleviate common digestive issues and discomfort.

  7. Mental Benefits: Holding a plank requires mental focus and determination. Incorporating this exercise into your routine can enhance mental resilience and discipline.

  8. Time Efficiency: Planks are a time-efficient exercise that can be done virtually anywhere, making them ideal for individuals with busy schedules.
  9. Full-Body Engagement: While the core is the primary target, planks also engage other muscle groups, including the legs, arms, shoulders, and glutes. This full-body engagement contributes to improved overall strength.

  10. Versatility: Planks can be adapted to various fitness levels. Beginners can start with basic planks and gradually progress to more challenging variations as they become stronger.

Read more on best exercises and workout plans for beginners Here.


The plank is a simple yet incredibly effective exercise that offers a wide range of advantages for your physical and mental well-being. It’s an excellent addition to any fitness routine, whether you’re aiming to build core strength, improve posture, or enhance overall balance and stability. By mastering the best plank form and incorporating it into your workouts regularly, you can unlock the many benefits it provides, leading to a stronger, healthier, and more resilient body. So, don’t underestimate the power of this fundamental exercise, and start planking your way to better fitness today!

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