A stronger, steadier core
A plank works your deep abdominals, obliques and the muscles along your spine together — the ones that keep your trunk stable when you lift, carry, twist and run.
The one-minute strength habit
Hold the line.
The plank is the simplest way to build a strong, stable core — no gym, no gear, just you and the floor. Planker times every hold, tracks your personal bests and streaks, and shows you getting stronger.
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I'm plankingBest 1:45
1:24.6
0
equipment needed
1 min
a day to build the habit
Full
body: core, shoulders, glutes
9:38:47
world record (yes, hours)
Why plank
Small hold. Big returns.
Few exercises give you this much for this little. Here's what a daily plank does for you.
Kinder to your back
Planks train your trunk to stay still under load instead of bending it over and over like sit-ups. Core stability work is a staple of low-back-pain rehab.
Good for blood pressure
Planks are an isometric exercise: you hold a position instead of moving. In a 270-trial review, isometric training came out on top for lowering resting blood pressure.
More than abs
Shoulders, chest, glutes and quads all have to work to hold that straight line. It's a full-body hold disguised as an ab exercise.
Better posture
Endurance in the muscles that hold you upright makes it easier to sit and stand tall — especially if you spend the day at a desk.
Anywhere, in a minute
No equipment, no gym, no changing clothes. A floor and sixty seconds is all it takes, which makes it one of the easiest habits to keep.
Get the form right
Five cues for a perfect plank.
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- 1
Elbows under shoulders
Forearms flat and parallel, shoulders stacked right above your elbows.
- 2
One straight line
Head, shoulders, hips and heels in line — no sagging hips, no pike.
- 3
Brace & squeeze
Tighten your abs like you're about to be poked, and squeeze your glutes.
- 4
Neutral neck
Look at the floor just ahead of your hands. Don't crane up or drop your head.
- 5
Keep breathing
Slow, steady breaths. Holding your breath is the most common mistake.
Forearm plank
The classic. Weight on your forearms and toes. Start here.
High plank
Top of a push-up, arms straight. A little easier on the core, harder on the shoulders.
Side plank
On one forearm, body sideways. Targets the obliques — do both sides.
Common mistakes
- Hips sagging toward the floor
- Hips piked up high
- Holding your breath
- Shoulders creeping up to your ears
The science
What the research says.
No hype — just what studies have found about holds like the plank. Follow the links to read them yourself.
#1
for resting blood pressure
Isometric training topped every other exercise type
A 2023 network meta-analysis of 270 randomised trials (~16,000 people) found isometric exercise training lowered resting blood pressure the most — about 8 mmHg systolic and 4 mmHg diastolic. (Wall squats were the single most effective hold in that study; planks are in the same isometric family.)
Edwards et al., British Journal of Sports Medicine, 2023 ↗↓
pain & disability
Core stability work helps chronic low back pain
A meta-analysis comparing core stability exercise with general exercise found it reduced pain and disability more in the short term for people with chronic low back pain. Programmes of 8–12 weeks show the strongest effects.
Wang et al., PLOS ONE, 2012 · Stabilisation exercise meta-analysis, 2025 ↗10s
quality over marathons
Short, perfect holds beat long, sloppy ones
Spine researcher Prof. Stuart McGill recommends repeated short holds of around 10 seconds with perfect form, rather than chasing one marathon hold. Build up time once your form stays solid.
McGill “Big 3” core stability protocol ↗How long?
Build up, don't max out.
The goal isn't a world record — it's a solid hold you can repeat. Stop when your form breaks, rest, go again. Planker remembers every hold so you can see the trend.
10–20 s
Starting out
3–5 holds with a short rest. Perfect form first.
30–60 s
Building
2–3 holds. Add side planks on both sides.
1–2 min
Strong
Mix variations rather than chasing ever-longer holds.
How Planker works
Built to use mid-plank.
01
Tap start
One big button. Get down into position.
02
Hold
Watch the clock and your planker. Beat your best.
03
Tap stop
Every hold is saved — even ones you forgot to time.
04
See progress
Personal bests, streaks and a chart of every day.
FAQ
Questions, answered.
How long should I hold a plank?+
Long enough to keep perfect form — for most people that's somewhere between 10 seconds and 2 minutes. Several good holds beat one long, sagging one. Planker shows your times so you can build up gradually.
Is it OK to plank every day?+
For most healthy people, yes — a plank is a low-impact hold, and daily practice is a great way to build the habit. If something hurts (not just burns), stop.
Will planks give me a flat stomach?+
Planks strengthen the muscles underneath, but no exercise burns fat from one specific spot. A strong core plus overall activity and diet is what changes how your midsection looks.
I have back pain — should I plank?+
Core stability exercise is widely used in back rehab, but every back is different. Check with a doctor or physiotherapist first, and start with short, easy holds.
What is the world record?+
9 hours 38 minutes 47 seconds, by Josef Šálek (Czech Republic) in 2023. The women's record is 4 hours 30 minutes 11 seconds, by DonnaJean Wilde (Canada) in 2024. You don't need that. Really.
Is Planker free?+
Planker is in early access. Join the waiting list and we'll email you when your spot opens.
Your first plank is one minute away.
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