7 Stunning results you’ll see when you do planks every day

Planks, often overlooked in fitness routines, hold an extraordinary power that can transform your body and mind. These simple yet effective exercises require no special equipment, no gym membership, and only a few minutes of your day.

Welcome to a journey of discovering the incredible results that await when you commit to doing planks every day.

Throughout this article, we’ll delve into the science behind planks, explore the various benefits they offer, and share real-life stories of individuals who have witnessed remarkable transformations by incorporating daily planking into their lives.

How do you build strength for planks?

Achieving the remarkable results promised by daily planks begins with mastering the fundamentals. In this section, we’ll explore the essential aspects of building a solid foundation for your plank routine.

At its core, a plank is a static, full-body exercise that primarily targets the muscles of your core, including your abdominals, obliques, and lower back [1]. Here’s a step-by-step guide to mastering the basics:

1. Position yourself: Begin in a push-up position with your palms flat on the floor, directly beneath your shoulders. Your body should form a straight line from head to heels.

2. Engage your core: Squeeze your abdominal muscles tight. Imagine pulling your belly button toward your spine. This engagement is crucial to protect your lower back and work your core effectively.

3. Maintain proper alignment: Keep your neck in a neutral position, aligned with your spine. Don’t let your head hang down or crane up.

4. Hold steady: Hold the position for as long as you can while maintaining proper form. Beginners might start with 15 to 30 seconds and gradually increase the duration as they become more comfortable.

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As you progress in your plank journey, it’s essential to tailor your routine to your fitness level. Planks offers a variety of modifications and progressions to suit everyone, from beginners to seasoned fitness enthusiasts. Consider the following tips:

  • Kneeplanks: If a full plank is too challenging initially, start with knee planks. Instead of extending your legs, bend them at a 90-degree angle, with your knees touching the ground. This reduces the load on your core and allows you to build strength gradually.
  • Forearm planks: Some individuals find forearm planks more comfortable, as they reduce wrist strain compared to traditional plank variations. To perform a forearm plank, rest your weight on your forearms instead of your hands.
  • Elevated planks: For an added challenge, elevate your feet or hands on an unstable surface, such as a stability ball or BOSU ball. This engages your stabilizing muscles even more.
  • Side planks: Don’t forget to work your obliques. Side planks target these muscles specifically and contribute to a well-rounded core workout.
side planks
Photograph: borodai/Envato

What are the results of planking?

With a solid foundation in place and your commitment to daily planks, it’s time to explore the seven stunning results that will leave you amazed. 

These results span physical, mental, and even emotional aspects of your well-being, showcasing the remarkable impact that this seemingly straightforward exercise can have on your life.

1. Core of steel

The power of consistency: Daily planks are your ticket to a sculpted and defined midsection. You’ll not only develop six-pack abs but also strengthen the deeper core muscles that contribute to a stable and resilient core.

A strong foundation: Building core strength through planks serves as the cornerstone for excelling in various other exercises, from weightlifting to yoga. Your newfound core stability will enhance your overall fitness journey.

2. Back to basics

Back pain begone: If you’ve been plagued by chronic lower back pain, daily planks can be your savior. They work to alleviate discomfort by strengthening the muscles that support your spine, reducing the stress on your lower back.

Preventative measures: Beyond relief, planks are an excellent preventive measure against future back problems [2]. They promote proper spinal alignment and posture, reducing the risk of strain and injury.

3. Posture perfect

Alignment matters: Slouching and poor posture can be detrimental to your health and self-esteem. Planks help you stand tall by strengthening the muscles responsible for maintaining proper alignment. You’ll exude confidence with improved posture.

Confidence booster: The psychological impact of better posture extends beyond physical health. As you see yourself standing more confidently, your self-esteem and overall outlook on life can receive a significant boost.

4. Balancing act

Stepping up your game: Balance is a fundamental component of fitness, regardless of your age or activity level. By enhancing your core stability through planks, you’ll find that your balance improves, making everyday activities and sports more enjoyable.

Ageless benefits: As you age, maintaining balance becomes increasingly crucial. Planks contribute to fall prevention and independence, ensuring that you remain agile and confident in your later years.

5. Armored abs

Injury prevention: A strong core acts as armor, protecting you from injuries during physical activities. Daily planks condition your core muscles, reducing the risk of strains and muscle imbalances that can lead to injuries.

Functional fitness: Beyond injury prevention, a strong core improves your ability to perform daily tasks effortlessly. From bending to pick up groceries to maintaining proper form during exercise, your core plays a central role in functional fitness.

6. Calorie burner

The burn effect: Planks might appear static, but they activate multiple muscle groups simultaneously. This translates to an increased calorie burn, even during a short session. They’re a valuable addition to your weight management strategy.

Weight management: If weight loss is your goal, incorporating daily planks into your routine can help you shed those extra pounds. As you build lean muscle mass and burn calories, you’ll find it easier to maintain a healthy weight.

7. Mental fortitude

Mind over matter: Planks aren’t just a physical challenge; they also test your mental fortitude. Holding a plank requires focus, discipline, and the ability to push through discomfort [3]. These qualities extend to other aspects of your life, making you mentally stronger.

Stress relief: The mindfulness developed during planking can provide stress relief. By concentrating on your form and breath, you’ll find yourself better equipped to manage the stresses of daily life.

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How do I incorporate my planks into my workout?

Now that you’re acquainted with the remarkable benefits daily planks offer, let’s discuss how to seamlessly integrate them into your daily routine. Building a consistent habit is the key to unlocking the full potential of planks, and doing so doesn’t have to be a daunting task. 

Here’s a step-by-step guide to help you make planks a regular part of your life.

The 30-day challenge

If you’re new to planking, embarking on a 30-day challenge is an excellent way to kickstart your journey [4]. This structured approach gradually builds your strength and endurance while instilling the habit of daily planks. Here’s how to do it:

  • Set realistic goals: Begin by determining your starting point. If you’re a complete beginner, aim to hold a plank for 15 seconds. If you’re more experienced, start with a time that challenges you without causing discomfort.
  • Choose a time: Select a convenient time in your day when you’re unlikely to be interrupted. Some people prefer mornings to jumpstart their day, while others opt for a post-workout plank session.
  • Progress incrementally: Each day, add a few seconds to your plank time. Gradually increase the duration until you reach your target. For example, if you start with 15 seconds, aim for 20 seconds on day two, 25 seconds on day three, and so on.
  • Rest when needed: Listen to your body. If you experience discomfort or muscle fatigue during a plank, it’s okay to take a short break and resume. The goal is to build endurance and maintain proper form.
  • Track your progress: Keep a journal or use a fitness app to record your daily plank times. Tracking your progress provides motivation and helps you stay accountable.
integrating planks into your day
Photograph: Pressmaster/Envato

Integrating planks into your day

Once you’ve completed the 30-day challenge or have established a comfortable plank routine, it’s time to seamlessly integrate planks into your daily life. Here are some tips:

  • Morning ritual: Start your day with a brief plank session. This energizes your body, wakes up your core muscles, and sets a positive tone for the day.
  • Lunch break plank: Use your lunch break as an opportunity to sneak in a quick plank. Find a quiet spot in the office or at home to engage your core and reset your posture.
  • Pre-workout warm-up: Planks can serve as an excellent warm-up exercise before your regular workout routine. They activate your core and prepare your body for more intense exercises.
  • Evening routine: Consider ending your day with a plank. It can help you unwind and relieve any tension built up during the day.
  • Partner up: Planking with a friend or family member can make it more enjoyable and provide mutual accountability.

By embracing daily planks and making them a part of your life, you’re not just investing in your physical and mental well-being; you’re investing in a brighter and healthier future.

So, let’s start planking, one day at a time, and witness the incredible transformations that await. Your plank journey begins now.

Final takeaways

As we wrap up our exploration of the astonishing results that daily planks can bring, it’s clear that this deceptively simple exercise has the potential to reshape your life in profound ways. 

From sculpting your core to alleviating back pain, enhancing posture, and boosting your mental fortitude, planks offer a holistic approach to fitness that anyone can embrace.

By embracing daily planks and making them a part of your life, you’re not just investing in your physical and mental well-being; you’re investing in a brighter and healthier future.


How long should I hold a plank?

The ideal plank duration varies depending on your fitness level. Beginners may start with 15 to 30 seconds and gradually increase the time as they become more comfortable. Aim for a duration that challenges you without sacrificing proper form.

Can I do planks every day, or should I take rest days?

While planks are generally safe to do daily, it’s essential to listen to your body. If you experience muscle fatigue or discomfort, consider taking a rest day or incorporating plank variations that target different muscle groups. Mixing up your routine can help prevent overuse injuries.

Are there alternative exercises to planks that provide similar benefits?

Yes, several exercises target similar muscle groups as planks. These include bridges, leg raises, and stability ball exercises. However, planks remain a convenient and effective option, particularly for building core strength.

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[1] https://www.physio-pedia.com/Plank_exercise
[2] https://www.healthcentral.com/condition/back-pain/planks-support-spine-prevent-back-pain
[3] https://www.linkedin.com/pulse/power-planking-unleashing-your-inner-strength-leora-r-conway
[4] https://www.healthline.com/health/exercise-fitness/plank-challenge

Photograph: YuriArcursPeopleimages/Envato
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