Planks for beginners: 6 Pro secrets you should know

Welcome to the world of planks, where a simple yet powerful exercise can transform your fitness journey. In this comprehensive guide, we will delve into the secrets that will help beginners perform planks effectively and enjoy the journey. 

Whether you’re a newcomer to the world of exercise or a seasoned fitness enthusiast seeking to refine your routine, planking offers an incredible array of benefits that can make a profound difference in your life.

From understanding the science behind planks to discovering the mental fortitude they can instill, this article aims to equip you with the knowledge and motivation needed to master this fundamental exercise.

What are the 3 benefits of doing planks daily?

Planking isn’t just about holding a static position; it’s a gateway to numerous physical and mental benefits that can positively impact your overall well-being [1]. As we dive into these advantages, you’ll discover why planking deserves a prominent place in your fitness routine.

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Strengthening your core

  • Rock-solid core: Planks engage all the core muscles, including the rectus abdominis, obliques, and transverse abdominis, leading to a stronger, more defined midsection.
  • Improved posture: Strengthening your core helps you maintain proper posture, reducing the risk of back pain and spinal issues.
  • Enhanced balance: A robust core stabilizes your body, making everyday activities and sports easier while reducing the risk of falls.

Full-body advantages

  • Total-body workout: Planks also activate muscles in your shoulders, chest, and back, promoting a well-rounded, functional strength.
  • Metabolism booster: As a compound exercise, planking burns more calories than many other static exercises, making it a valuable addition to weight management efforts.
  • Injury prevention: Strengthened muscles and improved stability reduce the risk of injuries during other physical activities.

Planking for mind and body

  • Mental toughness: Holding a plank position requires mental fortitude, helping you develop discipline, focus, and resilience.
  • Stress reduction: Engaging in planks can be a form of mindfulness, reducing stress and anxiety.
  • Enhanced confidence: Achieving plank milestones can boost your self-confidence, not only in fitness but in various aspects of life.
Planking for mind and body

1. Power of progression

Achieving mastery in planking isn’t about holding a static position for as long as possible from day one. Instead, it involves a strategic and gradual progression that challenges your body and keeps your workouts engaging. 

Here’s why understanding the power of progression is essential for plank success:

Gradual increase in duration

  • Start slow: For beginners, it’s crucial to begin with shorter plank durations, such as 10-20 seconds, to build a foundation [2].
  • Incremental growth: Gradually increase your plank time as you become more comfortable, adding a few seconds or more each session.
  • Avoid plateaus: Progression prevents plateaus, ensuring that your body continues to adapt and improve.

Variations to spice up your routine

  • Level up: Once you’ve mastered the basic plank, explore variations like side planks, forearm planks, and plank leg lifts to target different muscle groups.
  • Challenge yourself: Experiment with advanced plank variations, such as one-arm planks or stability ball planks, to keep your workouts exciting.
  • Balanced development: Different plank variations work various muscles, leading to balanced strength and preventing overuse injuries.

2. Breathing techniques

Breathing may seem like a mundane aspect of planking, but it plays a pivotal role in your ability to maintain proper form and maximize the benefits of this exercise. Let’s explore the importance of breathing techniques in planking:

Importance of proper breathing

  • Oxygen supply: Deep, controlled breathing ensures a steady supply of oxygen to your muscles, preventing premature fatigue.
  • Stability: Correct breathing helps stabilize your core and maintains the alignment of your spine during planks.
  • Stress reduction: Focused breathing can reduce stress and anxiety, enhancing your overall planking experience.

Breath awareness in planking

  • Inhale and exhale: Inhale deeply through your nose before beginning the plank and exhale slowly through your mouth as you hold the position.
  • Consistent rhythm: Maintain a consistent breathing rhythm throughout the plank to stay relaxed and in control.
  • Avoid breath-holding: Resist the urge to hold your breath, as this can lead to increased tension and reduced endurance.

3. Engaging the muscles

Planking isn’t just about holding a static position; it’s about actively engaging the right muscles to maximize its effectiveness. To truly master planks, you must understand how to engage your muscles correctly:

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Understanding the core muscles

  • Rectus abdominis: These are the front abdominal muscles responsible for flexing the spine and creating that sought-after six-pack appearance.
  • Obliques: The internal and external obliques run along the sides of your abdomen and help with twisting and lateral movements.
  • Transverse abdominis: Often called the “corset muscle,” the transverse abdominis stabilizes the spine and core.

Activating other muscle groups

  • Glutes: Squeeze your glutes (butt muscles) to keep your hips in line with your body and prevent sagging.
  • Quadriceps: Engage your quads (thigh muscles) to help support your lower body.
  • Shoulders and upper back: Keep your shoulders engaged by gently pulling them away from your ears, which also prevents neck strain.

4. Balance and stability

Achieving balance and stability is crucial for mastering planks and taking your core strength to the next level [3]. In this section, we’ll explore the role of balance and stability in planking and how you can enhance these aspects of your practice:

Using props and accessories

  • Stability aids: Incorporate stability balls or balance boards to challenge your balance further and engage stabilizing muscles.
  • Forearm and hand placement: Experiment with different forearm and hand positions to find the one that offers the most stability for your body type.
  • Elevate your feet: Elevating your feet on a sturdy surface like a bench or step can increase the demand on your core and improve balance.

Enhancing stability through practice

  • Practice makes perfect: Consistent planking practice improves your body’s ability to maintain stability as you get accustomed to the position.
  • Focus on form: Concentrate on maintaining proper form, as correct alignment enhances your stability by reducing the risk of muscle imbalances.

5. Proper alignment

Maintaining proper alignment during planking is not only essential for achieving optimal results but also for preventing injuries. Let’s delve into the significance of alignment and how to ensure you’re in the right position:

Importance of alignment

  • Spine health: Proper alignment safeguards your spine, reducing the risk of strains, herniated discs, and back pain.
  • Muscle engagement: Correct alignment maximizes muscle engagement, ensuring that you’re targeting the right muscles effectively.
  • Efficiency: When your body is aligned, you’ll find it easier to hold the plank for longer durations and perform variations with greater ease.
Alignment cues for optimal results

Alignment cues for optimal results

  • Neutral spine: Maintain a straight line from your head to your heels, avoiding excessive arching or rounding of your back.
  • Engage the core: Focus on pulling your navel toward your spine to engage your transverse abdominis and protect your lower back.
  • Head position: Keep your head in a neutral position, looking down at the floor to avoid straining your neck.
  • Shoulder alignment: Position your shoulders directly above your elbows or hands, distributing weight evenly.

6. Mindful planking

Planking goes beyond physical strength—it’s an opportunity to connect your mind and body, fostering a deeper sense of awareness and purpose in your fitness journey [4]. Discover how mindfulness can elevate your planking experience:

Mindfulness techniques

  • Focused breathing: Weave mindful breathing into your planking routine to stay present. Inhale and exhale deliberately, savoring each breath.
  • Body scan: During your plank, mentally scan your body from head to toe, noting areas of tension and consciously releasing it.
  • Meditative music: Play soothing music or nature sounds in the background to create a calming ambiance.

Mind-body connection

  • Visualize your goals: While planking, visualize your fitness goals and the strength you’re developing. Imagine your ideal self and believe in your capability.
  • Positive affirmations: Incorporate positive affirmations into your planking practice. Repeat phrases like “I am strong,” “I am resilient,” or “I am improving with each plank.”
  • Gratitude: Express gratitude for your body’s ability to perform planks and for the opportunity to enhance your health.

How do I incorporate my planks into my workout?

Planks are a versatile and effective exercise that can be seamlessly integrated into your existing workout routine [5]. Whether you’re following a structured program or prefer a more flexible approach, here’s how you can make planks a valuable part of your fitness regimen:

Mixing planks with cardio and strength training

  • Cardiovascular workouts: Pair planks with cardiovascular exercises like running, cycling, or jump rope to create a well-rounded routine.
  • Strength training: Integrate planks into your strength training regimen by incorporating them as part of circuit workouts or between sets of weightlifting exercises.
  • Rest and recovery: Allow your muscles to recover by spacing out intense plank sessions and focusing on proper nutrition and adequate sleep.

Creating a balanced workout plan

  • Warm-Up: Start your planking session with a thorough warm-up to prepare your muscles and joints. Dynamic stretches and light cardio can be effective.
  • Incorporate variety: Combine planks with other core-strengthening exercises like crunches, leg raises, or Russian twists to keep your workouts engaging.
  • Progressive overload: Gradually increase the duration and intensity of your planks to challenge yourself and ensure consistent progress.

Closing thoughts

As we wrap up our exploration of “Planks for Beginners: 6 Pro Secrets You Should Know,” you’ve gained valuable insights into the world of planking and how it can be a transformative exercise for your body and mind.

Remember, planking is not about competing with others; it’s about challenging and improving yourself every day. Each plank you hold brings you one step closer to your fitness goals and a healthier, more confident you.


Is planking suitable for beginners?

Yes, planking is an excellent exercise for beginners. It’s simple to learn, requires no equipment, and offers a range of variations to suit different fitness levels.

How long should I hold a plank as a beginner?

Start with shorter durations, such as 10-20 seconds, and gradually increase as you build strength and endurance. Aim to reach a minute or longer as you progress.

Can I do planks every day?

Yes, you can perform planks daily, especially shorter-duration planks as part of your morning or evening routine. However, it’s advisable to give your core muscles a day of rest between intense plank sessions.

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Photograph: s_kawee/Envato
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.