April 14, 2024
Discover the benefits of planking, including how to perfect your form, beginner's guide, plank variations, workout routines, and tips for staying motivated. Improve your posture, reduce back pain and enhance overall fitness and core strength.


Planking is a popular exercise that has many benefits beyond just sculpting your abs. By holding your body in a straight line, planking helps engage all the muscles in your core, including your lower back and glutes, resulting in improved posture, reduced back pain, and better balance.

In this guide, we’ll cover everything you need to know about planking, including the benefits, how to perfect your form, beginner’s guide, plank variations, workout routines, and tips for staying motivated.

The Benefits of Planking

Before diving into how to plank, it’s essential to know why this exercise is so beneficial. Here are some of the top benefits of planking:

Strengthening the Core Muscles

Planking is known for its ability to strengthen the core muscles, including the rectus abdominis, transverse abdominis, and obliques. These muscles are responsible for supporting your spine, improving your posture, and safeguarding against lower back pain.

Improving Posture

As you engage your core muscles during a plank, you’re also working to improve your posture. By strengthening the muscles around your spine, you’ll have an easier time maintaining a neutral position throughout the day.

Reducing Back Pain

Since planking strengthens the muscles around your spine, it can help reduce back pain caused by weak or imbalanced muscles. By improving your spinal alignment and supporting your lower back muscles, you can experience less tension and discomfort throughout your day.

Other Benefits

While a strong core is the primary benefit of planking, it’s worth noting other health benefits, such as stress relief, improved athletic performance, and better flexibility. Additionally, since planking requires no equipment, you can easily add it to your at-home workout routine.

How to Perfect Your Plank Form

Before diving into a plank, proper form is incredibly important to avoid strain or injury. Here are some key elements to keep in mind:

Proper Alignment

Your entire body should form a straight line from your head to your heels as you hold a plank. Avoid arching your lower back or letting your hips sag towards the ground. Tucking your pelvis under and pulling your belly button towards your spine can help engage your core and maintain a straight spine.

Engaging Various Muscle Groups

While planking primarily works your core, it’s important to engage other muscle groups throughout your body to maintain proper form. Squeezing your glutes, engaging your thighs, and pushing your heels towards the back of the room can help keep your entire body engaged and supported.

Tips for Beginners

When you’re just starting with planking, it’s essential to take your time and focus on proper form versus holding the plank for an extended period. Start by holding a plank for 10 seconds and gradually work your way up to longer durations.

Common Mistakes to Avoid

Common mistakes people make while planking include letting their hips sag or piking their hips towards the ceiling, holding their breath, and looking forward instead of down at the ground.

A Beginner’s Guide to Planking

If you’re new to planking, here’s a step-by-step guide to help you get started:

Step 1: Get into Position

Start on your hands and knees on a mat, with your wrists directly under your shoulders and your knees directly under your hips.

Step 2: Extend Your Legs

Slowly extend your legs out behind you, keeping your feet hip-distance apart and toes curled under on the mat.

Step 3: Engage Your Core

Squeeze your glutes, engage your core, and pull your belly button towards your spine to maintain proper alignment.

Step 4: Hold the Plank

Hold the plank for ten seconds to start and gradually increase the time as you build strength and endurance. Focus on maintaining proper form and breathing deeply the entire time.

Proper Breathing Techniques

While holding a plank, it’s essential to breathe deeply through your nose and exhale through your mouth. Focusing on your breath can help keep your entire body relaxed and calm.

Progressions for More Advanced Planks

If you feel comfortable holding a basic plank, you can gradually increase the difficulty by trying different variations, such as lifting one foot off the ground or placing your feet on a stability ball.

Plank Variations to Challenge Your Core

Once you’re comfortable holding a basic plank, try adding some variations to challenge your core muscles even more. Here are some of the most popular plank variations:

Side Planks

Start in a side plank by placing one forearm on the mat and your feet stacked on top of one another. Lift your hips off the ground and hold the plank for ten seconds before switching sides.

Plank Jacks

Start in a plank position with your feet together. Jump your feet out to the sides and then back together, like a jumping jack, while maintaining proper form.

Other Variations

Other plank variations include mountain climbers, plank-ups, and walking planks. Explore different variations to keep your core muscles engaged and prevent boredom in your workout routine.

Plank Workout Routines for a Stronger Core

Adding planks to your workout routine can help strengthen your core and enhance overall fitness. Here are some of the different planking routines to try:

Different Planking Routines to Try

Try a 5-minute plank challenge where you hold different variations for one minute each or incorporate planks into a full-body workout routine with bodyweight exercises like lunges, squats, and push-ups.

Customized Plans for Specific Fitness Goals

If you’re looking to build core strength for a specific sport or activity, consider consulting with a personal trainer who can design a customized plank workout plan tailored to your needs.

Tips for Staying Motivated When Planking

Here are some practical tips to stay motivated and engaged in your planking routine:

Music Suggestions

Create a playlist with upbeat music to keep you energized during your planking routine.

Small Goals to Gradually Build Up to Longer Planks

Set small goals, such as adding five seconds to your hold time each week, to gradually build up to longer planks without feeling overwhelmed.

Other Practical Tips

Consider finding a workout buddy to hold you accountable, practicing mindfulness while holding a plank, or tracking your progress to stay motivated and engaged.

How to Combine Planking with Other Exercises

Incorporating planking into your warm-up or full-body workout routine can help improve core strength and overall fitness. Here’s how to add planks to your workout regimen:

Incorporating Planking into Warm-Up Exercises

Start your workout routine with a basic plank for 30 seconds and gradually increase the hold time with each workout. This can help activate your core muscles and prepare your body for more intense exercises.

Adding Planks to a Full-Body Workout Regimen

Integrate planks with other bodyweight exercises like squats, lunges, and push-ups to create a full-body workout routine that targets all muscle groups.


In conclusion, planking is a core exercise that offers numerous benefits, including improved posture, reduced back pain, and better balance. Whether you’re a fitness enthusiast or a beginner, adding planking to your workout routine is a great way to enhance overall fitness and core strength. Follow these tips and tricks to perfect your form, challenge your core, and stay motivated in your planking routine.

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