Think you’ve got planks sussed? Drop to the floor, tense a bit, wait for the arms to shake, then collapse in triumph?
Nice try, but not quite.

The humble plank looks simple, yet most people end up loading their lower back more than their abs. That’s not just unhelpful, it’s edging into injury territory.

According to the British Heart Foundation, strength training twice a week helps keep muscles and bones strong, sharpens balance, and even makes everyday stuff like carrying shopping easier. 

Planks don’t always get a headline mention, but they’re an easy way to tick that box if you do them right.

The Gold-Standard Plank

Here’s the blueprint.

Elbows under shoulders. Legs straight, weight on toes and forearms. Spine neutral, belly button pulled in. Glutes on, lats tight, eyes down – not sneaking a look at Love Island. Once your hips start sagging or pointing skywards, you’re done.

A focused 30- to 60-second plank beats a shaky five-minute one every time. The National Library of Medicine backs it up: shorter, high-tension holds activate your core far better than long, sloppy ones. So if you’ve been bragging about your three-minute plank, it might be time for a rethink.

Common Mistakes (and How to Fix Them)

Lower-back dip

If your back arches like a cat, your abs have checked out. Feel a strain in your back? Reset. Try planking on your knees or against a bench until your spine stays neutral. Build from there.

Lopsided hips

One hip up, one hip down – it’s a classic sign your glutes are asleep. Fire them up with single-leg glute bridges and other one-sided moves. Stronger glutes mean straighter planks (and better posture too).

Elbow chaos

Stack elbows directly under shoulders, forearms parallel. Clasping your hands narrows your base and piles extra load on your shoulders. Tight pecs make it worse, so add a quick door-frame stretch before you plank.

Why Planks Deserve a Spot in Your Week

A good plank works your whole body, not just your abs. It teaches your core to brace – crucial for protecting your spine during lifts, runs or even those epic supermarket hauls. NHS guidance recommends core-strength work like this twice a week to boost balance and fend off back pain.

Once you’ve mastered the basics, level up: side planks, long-lever planks, shoulder-tap planks. Each one pushes your stability (and patience) a little further.

The Takeaway

Perfect form beats record time. Focus on tension, not duration, and engage everything from glutes to shoulders. Do that, and you’ll swap ego planking for actual strength – the kind that sticks.