{"id":19228,"date":"2021-03-10T20:14:40","date_gmt":"2021-03-10T20:14:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=19228"},"modified":"2026-08-28T10:54:30","modified_gmt":"2026-08-28T10:54:30","slug":"planking-for-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/","title":{"rendered":"Planking for Weight Loss: What You Need to Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Can_Planking_Help_With_Weight_Loss\" >Can Planking Help With Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Why_Planks_Alone_Arent_a_Weight-Loss_Strategy\" >Why Planks Alone Aren&#8217;t a Weight-Loss Strategy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#What_Muscles_Do_Planks_Target\" >What Muscles Do Planks Target?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#How_Many_Calories_Does_Planking_Use\" >How Many Calories Does Planking Use?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#How_Long_Should_You_Hold_a_Plank\" >How Long Should You Hold a Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Which_Plank_Variations_Can_Make_Your_Routine_More_Challenging\" >Which Plank Variations Can Make Your Routine More Challenging?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#What_Is_a_10-Minute_Plank_Workout_to_Add_to_Your_Training_Routine\" >What Is a 10-Minute Plank Workout to Add to Your Training Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Forearm_plank\" >Forearm plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Side_plank\" >Side plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#High_plank\" >High plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Plank_shoulder_taps\" >Plank shoulder taps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Glute_bridge_hold\" >Glute bridge hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Plank_with_leg_lift\" >Plank with leg lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Dead_bug_hold\" >Dead bug hold<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#How_Can_You_Combine_Planks_With_Cardio_and_Full-Body_Exercise\" >How Can You Combine Planks With Cardio and Full-Body Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#How_Often_Can_You_Include_Planks_in_Your_Weekly_Routine\" >How Often Can You Include Planks in Your Weekly Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#What_Plank_Form_Mistakes_Should_You_Avoid\" >What Plank Form Mistakes Should You Avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#How_Can_You_Tell_When_Its_Time_to_Progress_Your_Planks\" >How Can You Tell When It&#8217;s Time to Progress Your Planks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Can_planking_reduce_belly_fat\" >Can planking reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Can_you_lose_weight_by_doing_planks_every_day\" >Can you lose weight by doing planks every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Is_a_1-minute_plank_enough\" >Is a 1-minute plank enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Are_planks_better_than_crunches\" >Are planks better than crunches?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Should_you_plank_before_or_after_cardio\" >Should you plank before or after cardio?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">Planking for weight loss can help a little, but it works best as a supporting move, not a main strategy. A plank is an isometric exercise, meaning you hold one position without moving. It builds core strength and burns some calories. For most people, weight loss depends more on overall movement, full-body training, and eating habits than on planks alone.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planks are a popular core move where you hold your body steady, often on your forearms and toes. Your core includes the muscles around your midsection, back, and hips.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide is for anyone who is curious about planking for weight loss, from total beginners to people who already train. You&#8217;ll learn what planks can and can&#8217;t do, how to hold them, and how to build them into a smart routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note: In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Planking_Help_With_Weight_Loss\"><\/span><b>Can Planking Help With Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planking can support weight loss in a small way, but it isn&#8217;t a standalone solution. Every movement you do uses energy, and a plank exercise is no exception.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Holding a plank challenges your muscles and raises your effort level. That contributes a modest amount to your daily calorie burn (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/57\/8\/845\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For many people, though, the effect is gentle. Weight change tends to come from your overall energy balance across the whole week (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of planks as one helpful piece of a bigger picture. Cardio, full-body strength, and daily habits usually carry more weight. Curious for more detail? You can read our take on <\/span><a href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\">Does Planking Burn Fat?<\/a><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/banner-16-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Planks_Alone_Arent_a_Weight-Loss_Strategy\"><\/span><b>Why Planks Alone Aren&#8217;t a Weight-Loss Strategy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planks alone aren&#8217;t a reliable weight-loss strategy as they burn relatively few calories and don&#8217;t target fat in one spot. Here&#8217;s why leaning only on planks tends to fall short:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower calorie burn:<\/b><span style=\"font-weight: 400;\"> One recent study found the plank used less energy than more dynamic moves such as squats or burpees (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39178048\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>They&#8217;re isometric:<\/b><span style=\"font-weight: 400;\"> Holding still creates less whole-body demand than active, moving exercises (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9934453\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Energy balance rules:<\/b><span style=\"font-weight: 400;\"> Fat loss usually depends on a consistent calorie deficit across your week (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No spot reduction:<\/b><span style=\"font-weight: 400;\"> You can build strong abs under a soft layer, as you can&#8217;t target fat in one area (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So planks belong in your routine as support, not as the whole plan.<\/span><\/p>\n<p><em><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/500-calorie-deficit\/\">500-Calorie Deficit: The Perfect Plan To Aid Your Weight Loss<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Planks_Target\"><\/span><b>What Muscles Do Planks Target?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planks target your core, which includes the muscles around your midsection, back, hips, and shoulders (<\/span><a href=\"https:\/\/efsupit.ro\/images\/stories\/january2025\/Art%2020.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This is what makes plank exercises for core strength so popular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A standard plank tends to work several muscle groups at once (<\/span><a href=\"https:\/\/efsupit.ro\/images\/stories\/january2025\/Art%2020.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep abdominal muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front abs (the &#8220;six-pack&#8221; muscles)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side abs, or obliques<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder stabilizers<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some research using muscle-activity sensors suggests harder plank setups increase abdominal activation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC13215240\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This is useful when you want more challenge over time.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Does_Planking_Use\"><\/span><b>How Many Calories Does Planking Use?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planking uses a modest number of calories, and the exact amount depends on your body and effort. There&#8217;s no single figure that suits everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One recent study measured plank calories burned in short trials with healthy young adults. It found the plank had the lowest energy cost among several bodyweight moves tested (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39178048\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your own plank calories burned can shift based on (<\/span><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(23)00476-X\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(23)00476-X\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body size and muscle mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Effort and form<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How long you hold<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As it was a small study, treat these numbers as a rough guide. Individual outcomes vary.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Hold_a_Plank\"><\/span><b>How Long Should You Hold a Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should hold a plank for 15-60 seconds, adjusting the time to your current level and form. There&#8217;s no magic number, so quality matters more than chasing a record.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a simple way to think about how long to hold a plank:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners:<\/b><span style=\"font-weight: 400;\"> 15-20 seconds with clean form<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate:<\/b><span style=\"font-weight: 400;\"> 20-45 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced:<\/b><span style=\"font-weight: 400;\"> 45-60 seconds, then switch to a harder variation<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once a hold feels steady and controlled, progressing the challenge often beats simply holding longer. Stop the set when your hips drop or your form slips.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/87-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Plank_Variations_Can_Make_Your_Routine_More_Challenging\"><\/span><b>Which Plank Variations Can Make Your Routine More Challenging?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Several plank variations can raise the challenge by changing your leverage, stability, or base of support. This keeps your plank routine fresh as you get stronger.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1541\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Variation<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Skill level<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Main focus<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Suggested hold time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tForearm plank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBeginner\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCore stability\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15-20 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHigh plank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBeginner\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tShoulders and core\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15-20 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSide plank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIntermediate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tObliques and side stability\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20-45 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlank shoulder taps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIntermediate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAnti-rotation\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20-45 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlank leg lift\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIntermediate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGlutes and core\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20-45 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLong-lever plank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdvanced\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDeep core demand\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t45-60 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Change one variable at a time, so the jump never feels overwhelming. If your side plank needs a gentler option, see our <\/span><a href=\"https:\/\/betterme.world\/articles\/side-plank-alternative\/\">Side Plank Alternative<\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_10-Minute_Plank_Workout_to_Add_to_Your_Training_Routine\"><\/span><b>What Is a 10-Minute Plank Workout to Add to Your Training Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 10-minute plank workout is a short circuit of plank-focused moves you can add to any training day. This full-body plank workout mixes stability, side work, and rotation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Work for 30 seconds, rest for 15 seconds, then repeat the circuit twice.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1542\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Work time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Rest time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Notes<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tForearm plank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKeep your hips level\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSide plank (left)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStack your shoulders\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSide plank (right)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStack your shoulders\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHigh plank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKeep your wrists under your shoulders\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlank shoulder taps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMove slowly\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGlute bridge hold\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSqueeze your glutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlank with leg lift\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAlternate legs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDead bug hold\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPress your lower back down\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">This works well as a beginners&#8217; plank routine too\u2014just shorten the work time to 15-20 seconds if needed.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-1.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Forearm_plank\"><\/span><b>Forearm plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest on your forearms and toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Line up your head, hips, and heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abs and glutes.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_plank\"><\/span><b>Side plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on one side, propped on your forearm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stack your shoulder over your elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips into a straight line.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_plank\"><\/span><b>High plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your wrists under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in one line.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_shoulder_taps\"><\/span><b>Plank shoulder taps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a high plank with a wide stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tap one hand to the opposite shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move slowly to limit hip sway.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_bridge_hold\"><\/span><b>Glute bridge hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips until they line up with your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and hold.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_with_leg_lift\"><\/span><b>Plank with leg lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a forearm plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg a few inches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower it, then switch sides.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dead_bug_hold\"><\/span><b>Dead bug hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your knees to a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your low back gently into the floor.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\">30-Day Plank Challenge For Beginners: Build Your Core And Fix Your Posture With These Simple Moves<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Combine_Planks_With_Cardio_and_Full-Body_Exercise\"><\/span><b>How Can You Combine Planks With Cardio and Full-Body Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can combine planks with cardio and full-body exercise by focusing on planks as a short add-on to bigger sessions. This is where a core workout for weight loss really shines.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1543\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Workout format<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Example structure<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Session length<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Who it may suit<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStrength + core finisher\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFull-body strength, then 5-10 minutes of planks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t40-50 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPeople who enjoy resistance training\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCardio + core finisher\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBrisk cardio, then a short plank set\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30-40 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPeople who prefer cardio\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit style\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRotate squats, rows, lunges, and a plank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20-30 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBusy people short on time\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">A balanced week might include 150-300 minutes of moderate cardio, or 75-150 minutes of vigorous cardio. For a wall-based twist, try our <\/span><a href=\"https:\/\/betterme.world\/articles\/5-plank-wall-exercise\/\">5 Plank Wall Exercise<\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/96-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Can_You_Include_Planks_in_Your_Weekly_Routine\"><\/span><b>How Often Can You Include Planks in Your Weekly Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can include planks in your weekly routine 2-4 times per week in short, focused doses. For most people, that&#8217;s plenty to build steady core strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10588579\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep each core session to about 5-10 minutes. This fits neatly onto the end of a walk, run, or strength day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As planks are low-impact, you can do lighter versions more often. Just watch for these signs to ease back:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Form slipping across sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back or shoulder discomfort building<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling worn out rather than worked<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Plank_Form_Mistakes_Should_You_Avoid\"><\/span><b>What Plank Form Mistakes Should You Avoid?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main plank form mistakes to avoid involve breaking your straight-line position or holding too long past fatigue. Clean form beats a long, sagging hold every time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Watch out for these common slips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letting your low back sag<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Piking your hips too high<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Craning your neck up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrugging your shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding your breath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pushing well past your form limit<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try these gentle cues instead:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your ribs down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and quads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head, hips, and heels in line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe steadily<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Tell_When_Its_Time_to_Progress_Your_Planks\"><\/span><b>How Can You Tell When It&#8217;s Time to Progress Your Planks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can tell it&#8217;s time for plank progression when your current hold feels steady, controlled, and no longer challenging. Progression simply means making an exercise gradually harder over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Signs that you may be ready:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You hold with clean form for 45-60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your breathing stays calm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The shaking has mostly stopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You finish multiple sets without form breakdown<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Progress by changing one thing at a time, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding 5-10 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trying a less stable setup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extending your lever<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding gentle movement<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some research suggests harder setups can raise muscle activation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC13215240\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), which supports a step-by-step approach. Go at a pace that feels manageable for you.<\/span><\/p>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-GYM-workouts-for-young-men-2-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_planking_reduce_belly_fat\"><\/span><strong>Can planking reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Planking can strengthen the muscles under your belly (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/57\/8\/845\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), but it doesn&#8217;t directly reduce belly fat. Your body doesn&#8217;t lose fat from one specific spot just because you train it (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For many people, reducing overall body fat comes from a consistent calorie deficit (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), regular cardio, and full-body movement. Planks for belly fat work best as a strengthening add-on, not a targeted fat solution.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_weight_by_doing_planks_every_day\"><\/span><strong>Can you lose weight by doing planks every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Doing planks every day alone is unlikely to drive noticeable weight loss for most people. Planks burn relatively few calories compared with dynamic exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39178048\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Daily planking can build core strength and endurance, which is a real benefit (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/57\/8\/845\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, weight change tends to depend on your overall routine and eating habits. Pair planks with cardio and strength for better results. Individual outcomes vary.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_1-minute_plank_enough\"><\/span><strong>Is a 1-minute plank enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 1-minute plank can be plenty if you hold it in a clean, controlled form with proper breathing. Once you reach that point comfortably, adding a harder variation often helps more than simply extending the time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, even 15-20 seconds is a solid start. Focus on quality over duration, and stop the set when your hips drop or your form starts to slip. Controlling your breathing while planking is something that beginners tend to find especially challenging. Progress at your own pace and try to breathe steadily as you hold.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_planks_better_than_crunches\"><\/span><strong>Are planks better than crunches?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Planks and crunches simply train your core in different ways, so neither is automatically better. A plank exercise builds stability by resisting movement. Crunches create movement through your abs instead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For many people, a mix of both offers well-rounded core work. Choose what feels comfortable for your body, and prioritize good form over the number of reps or seconds.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_plank_before_or_after_cardio\"><\/span><strong>Should you plank before or after cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Planking after cardio tends to work well for most people, as your core stays fresher for your main session. Using planks as a short finisher lets you focus energy on cardio first.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, a light plank in a warm-up can help you engage your core. Either order can work, so pick the setup that fits your routine and feels best.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planking for weight loss can add a little calorie burn and real core strength, but it shines brightest as one part of a balanced plan with cardio, full-body training, and steady habits. Focus on your plank as a reliable sidekick, mix in variations you enjoy, and let your whole routine carry the load. Pick one plank move today and make it your own.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Planking for weight loss can help a little, but it works best as a supporting move, not a main strategy. A plank is an isometric exercise, meaning you hold one position without moving. It builds core strength and burns some calories. For most people, weight loss depends more on overall movement, full-body training, and eating [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":93844,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,6],"tags":[],"coauthors":[45],"class_list":["post-19228","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Planking for Weight Loss: What You Need to Know - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PLANKING FOR WEIGHT LOSS \u27a4: Learn about what planks can and can&#039;t do, how long to hold them, smart variations, a 10-minute workout, and where they truly fit.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planking for Weight Loss: What You Need to Know\" \/>\n<meta property=\"og:description\" content=\"\u2605 PLANKING FOR WEIGHT LOSS \u27a4: Learn about what planks can and can&#039;t do, how long to hold them, smart variations, a 10-minute workout, and where they truly fit.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-28T10:54:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1519-Planking-For-Weight-Loss.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/planking-for-weight-loss\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/planking-for-weight-loss\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/0c39944ad5b7ef5698eeb57f1b012049\"},\"headline\":\"Planking for Weight Loss: What You Need to Know\",\"dateModified\":\"2026-08-28T10:54:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/planking-for-weight-loss\\\/\"},\"wordCount\":1567,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/planking-for-weight-loss\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/03\\\/1519-Planking-For-Weight-Loss.jpg\",\"articleSection\":[\"Fitness\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">Planking for weight loss can help a little, but it works best as a supporting move, not a main strategy. A plank is an isometric exercise, meaning you hold one position without moving. It builds core strength and burns some calories. For most people, weight loss depends more on overall movement, full-body training, and eating habits than on planks alone.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Planks are a popular core move where you hold your body steady, often on your forearms and toes. Your core includes the muscles around your midsection, back, and hips.\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide is for anyone who is curious about planking for weight loss, from total beginners to people who already train. You'll learn what planks can and can't do, how to hold them, and how to build them into a smart routine.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Please note: In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.\u00a0<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can Planking Help With Weight Loss?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Planking can support weight loss in a small way, but it isn't a standalone solution. Every movement you do uses energy, and a plank exercise is no exception.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Holding a plank challenges your muscles and raises your effort level. That contributes a modest amount to your daily calorie burn (<\\\/span><a href=\\\"https:\\\/\\\/www.mdpi.com\\\/1648-9144\\\/57\\\/8\\\/845\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For many people, though, the effect is gentle. 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Know","dateModified":"2026-08-28T10:54:30+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/"},"wordCount":1567,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1519-Planking-For-Weight-Loss.jpg","articleSection":["Fitness","Workouts"],"inLanguage":"en-US","articleBody":"<i><span style=\"font-weight: 400;\">Planking for weight loss can help a little, but it works best as a supporting move, not a main strategy. A plank is an isometric exercise, meaning you hold one position without moving. It builds core strength and burns some calories. For most people, weight loss depends more on overall movement, full-body training, and eating habits than on planks alone.<\/span><\/i>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Planks are a popular core move where you hold your body steady, often on your forearms and toes. Your core includes the muscles around your midsection, back, and hips.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide is for anyone who is curious about planking for weight loss, from total beginners to people who already train. You'll learn what planks can and can't do, how to hold them, and how to build them into a smart routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Please note: In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can Planking Help With Weight Loss?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Planking can support weight loss in a small way, but it isn't a standalone solution. Every movement you do uses energy, and a plank exercise is no exception.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Holding a plank challenges your muscles and raises your effort level. That contributes a modest amount to your daily calorie burn (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/57\/8\/845\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For many people, though, the effect is gentle. 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