Best Benefits of Doing Planks: Why This Simple Move Works Wonders
The first time I tried a plank, I thought: “Easy. Just lying still, right?”
Twelve seconds later my arms were shaking, my stomach was on fire, and my dog decided my back was the perfect place to sit.
So yes—planks look simple. But don’t be fooled. They’re one of the sneakiest, toughest, and most effective moves you can add to your routine. And the beauty of it? You don’t need weights, you don’t need space, you don’t even need a gym membership. Just you, a bit of floor, and the will to hold on.
That’s where planks shine. You don’t need to leave the house. You don’t need equipment. And you don’t even need more than a minute or two to get results. They’re the “no excuses” exercise.
Why Planks Deserve a Place in Your Day
We all want to feel fitter, stand straighter, and avoid those annoying back twinges from sitting at a desk all day. Trouble is, life in the UK isn’t exactly built for perfect fitness habits. Commuting on packed trains, long hours in the office, and the drizzle that kills your outdoor jogging motivation—it all gets in the way.
That’s where planks shine. You don’t need to leave the house. You don’t need equipment. And you don’t even need more than a minute or two to get results. They’re the “no excuses” exercise.
Why Bother With Planks?
Life in Britain doesn’t exactly make fitness easy. Long commutes, drizzle every other day, and let’s be honest—most of us would rather stick the kettle on than go for a 5K. That’s why planks are a winner.
They’re quick. They’re free. You can do them in your living room while waiting for the tea to brew. And for something that only takes half a minute (at first), they give back a lot.
What You Actually Need
Honestly? Not much at all. A carpet or yoga mat for your elbows. Clothes you can move in. Maybe a timer on your phone. That’s it. No excuses about “not having the right kit.”
How It’s Done (Without Looking Ridiculous)
Here’s the deal: lie down, elbows under shoulders, toes dug in, body lifted. You want to look like a plank of wood—straight, solid, no sagging.
Don’t hold your breath (we’ve all done it). Brace your stomach like someone’s about to poke you. Then… hold. 20 seconds, maybe 30 if you’re lucky. You’ll shake. You’ll think, “surely a minute’s gone by.” Check your timer: nope, it’s been 14 seconds. Welcome to planking.
The Magic Bit: What Planks Actually Do
They don’t just work your abs (though yes, your abs will complain). Planks also:
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Strengthen your back and shoulders.
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Sort out your posture (no more slouching at the desk).
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Take the edge off those dull backaches.
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Improve your balance and stability.
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Give you a sneaky boost in stamina.
All from one move. Pretty good, eh?
Mistakes Everyone Makes
We’ve all been there: hips sinking, bum in the air, face turning red, holding your breath like you’re underwater. The trick is not to plank longer but to plank better. Thirty seconds with good form beats two minutes of wobbling.
Why Planks Suit Us Brits
Here’s the thing: you don’t need sunshine, space, or fancy kit. You can plank in your living room. You can plank in your pyjamas. Rain outside? Doesn’t matter. Got a spare minute before your Zoom call? Perfect. Plank.
They slip into daily life better than almost any other exercise.
How Often Should You Do Them?
Little and often. A few goes a week, 20–30 seconds each, then build up. You’ll be amazed how quickly you improve. Soon you’ll be holding a full minute, then more. It creeps up on you.
The Feel-Good Factor
Here’s the real benefit nobody mentions: confidence. When you finally hold longer than you thought you could, when you notice you’re standing taller, when your jeans sit better—it feels good. Really good.
Planks are tiny wins you can grab every day, and those add up.
How Often Should You Do Them?
Start small. 20–30 seconds, three or four times a week. Then build up. Before you know it, you’ll hit a minute, then maybe more. Some people aim for daily planks—it’s quick enough to squeeze in without messing up your day
The Mistakes We All Make
- Holding your breath – it feels natural, but it makes everything harder.
- Letting your hips sag – this dumps pressure on your lower back.
- Trying to hold too long too soon – better to build slowly.
- Form over ego – a neat 30-second plank beats a sloppy 2-minute one.
Planks and British Life
Why are planks perfect for us Brits? Simple.
- They fit into busy schedules—you can do one in your living room before work.
- The weather doesn’t matter (no need to brave the drizzle).
- They’re free—no pricey gym memberships needed.
- They’re discreet—you don’t have to jog through the streets in Lycra if that’s not your style.
I know people who do them during TV ad breaks, before school runs, even in hotel rooms when travelling for work. It’s the ultimate “anywhere” exercise.
Different Flavours of Plank
If you get bored easily (and let’s be honest, planks aren’t the most exciting to watch), here are a few variations to keep things interesting:
- Side plank – rest on one elbow, body sideways, feet stacked. Brilliant for your obliques.
- Plank with leg lift – hold steady and lift one leg at a time. Adds balance training.
- Shoulder tap plank – from the standard plank, tap each shoulder with the opposite hand. Great for stability.
- Plank jacks – add little jumps with your feet in and out. Harder, but fun.
Changing it up not only keeps boredom away but also works new muscles.
How Often Should You Do Them?
Start small. Try three times a week, holding 20–30 seconds each. As you get stronger, aim for daily planks. You’ll be amazed how quickly you progress.
Many people build up to a “plank challenge”—adding five seconds a day until they hit two or three minutes. It sounds scary, but once you’re consistent, your body adapts fast.
The Mental Health Side
It’s not just muscles that benefit. Planks can help with:
- Stress relief – focusing on holding the position clears your head.
- Confidence – each time you last longer, you feel stronger inside and out.
Final Thoughts: Best Benefits Of Doing Planks
Planks won’t make you look glamorous. They’ll make you sweat, shake, and mutter under your breath. But they’ll also give you a stronger core, better posture, less back pain, and more energy.
And all it takes is a patch of floor and a bit of grit.
So next time you’ve got sixty spare seconds, don’t scroll your phone. Drop down, brace yourself, and plank. Your body will thank you.