What Happens To Your Body When You Plank 1 Minute Every Day

Planks improve strength, flexibility, balance, posture, reduce chronic back pain, lower blood pressure, and enhance physique. But can we really get benefits from just 1 minute per day?

To the core

The benefits that can be expected, according to the science cited in this video, include:

• Within 2–3 weeks, daily planking of just 1 minute per day activates deep core muscles, enhancing balance, which helps in everyday tasks and prevents muscle imbalances.
• Strengthening core muscles through planks also helps alleviate lower back pain, with research supporting its effectiveness within 3 weeks.
• Posture is important for good health, and planks align the spine and hips, improving posture naturally, which also helps alleviate back issues. So, there’s a good kind of synergy to this exercise.
• Of course, many people exercising have the goal of a more toned body; regular planking leads to a toned core, sculpted shoulders, and leaner legs.
• For those who care more about mobility, though, planking enhances flexibility in hamstrings, feet, and toes within 4–6 weeks.
• Anything else? Yes, isometric exercises like planks are highly effective at reducing blood pressure, and, counterintuitively, more so than aerobic exercises.

The video also looks at a study in which participants did 20 minutes per day instead of 1, which predictably also significantly improved strength, endurance, flexibility, and reduced body fat.

However, another study cited gives the stats for just 1 minute daily, and that was not even a whole minute, so much as 30 seconds hold, 1 minute rest, 30 seconds hold—and still showed very good improvements.

For more on all this, plus links to three studies mentioned in the video, enjoy:

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Want to learn more?

You might also like to read:

Isometric Exercises That Are Good If You Have Osteoporosis (or if you don’t, but the point is, they are safe and beneficial for people with osteoporosis)

Take care!