Most people don’t get excited by the idea of holding a plank. Of all the workouts out there, it might just be the most brutal. And there’s a reason for that: A plank works virtually every part of your body, from every muscle in your abs to your arms.
That said, planks are extremely effective when it comes to strengthening and toning the body. Planks are known to improve posture and core stability, work multiple muscles at once, and may even reduce back pain.
AS On parade Health Editor, I am well aware of the benefits of planks. So when I was feeling a little “blah” heading into summer, not to mention having back pain from my poor posture while sitting all day, I decided to take the advice I regularly read and write about and hold a one-minute plank every day for two weeks. Here’s how it went for me.
What my Plank challenge entailed
My plank challenge was very simple: Every morning, I unrolled a yoga mat, set a one-minute timer on my Apple Watch, and held a plank for 60 seconds. While some people prefer a forearm plank, I opted for a hand plank, I find it a bit more challenging and feels like a more intense workout for the arms and core.
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I can’t lie, there were days where holding that one-minute board was the last thing I ever wanted to do. On certain mornings, I was tempted to tweak it (knees down, anyone?), hold it for 30 seconds instead of a minute, or just not at all and say I did.
But, after two weeks, I’m proud to say that I’ve stuck to my guns and have the abs strength (and tiny arm muscles!) to show for it.
Related: How to do the perfect plank with proper form
How my 1-minute plank challenge changed my body and mind
I can’t lie: Even as a relatively fit person, as I alluded to above, my plank challenge was far from easy. That said, I found that a week later, holding a plank for a full minute wasn’t as hard as it was at the beginning. By the end of week two, I found that my plank only felt unbearable when I’d held it for 45 seconds, versus 15 seconds at the start.
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Leigh Weingus
As for the results, I have to admit they were even better than I had hoped for. The first upside of this challenge was that it really improved my mental stamina—there’s something about doing something every day for two weeks that’s really, really hard that improves self-confidence and stamina. The fact that I was able to hold a one-minute plank every day for two weeks spilled over into the rest of my life and I found myself thinking: If I can do this, I can do anything!
Related: Trainers reveal the shortest time it takes to hold a board to see results
As for physical results, I’d be lying if I said I noticed major physical changes in two weeks, but I saw some subtle ones: my abs looked more defined and my arms had a little more muscle where ever there was. Before. Above all, however, I sense harder. My core felt really solid and it was easier for me to lift things I hadn’t been able to lift before. I’ve also noticed that my posture has improved quite a bit, and as a lifelong humpback, that’s something to celebrate!
Related: How to do the perfect side plank
From now on, I plan to continue doing planks every day and as I feel stronger, hopefully add more seconds or even minutes to my workout. I imagine as time goes on my arms and core will get even stronger and I can’t wait to see the results.
For anyone considering a plank challenge: I can’t promise it will be easy (in fact, it will be really hard), but I can promise it will be worth it. Happy planking!
Up next: Get your strongest core ever with this 30-day plank challenge
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