How this one exercise, one minute a day can change your core and overall health

Just one minute a day could make a big difference to your core strength. Fitness experts say the plank is one of the most effective exercises to improve posture, reduce back pain and build stability — without equipment. (Pic: Pexels)

• Planks strengthen core, improve posture, and boost metabolism.
• Consistency with planks leads to better core strength and health.
• Avoid planks if you have severe back injury or recent surgery.

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Not many people realise that training the core is as essential as working out at the gym and taking care of your diet. If you think it would be more time-consuming, you may be wrong.

According to nutritionist and health coach Neha Ranglani, the plank is one exercise that needs just one minute of your day and has the power to transform your health. “Most people today don’t have a weight problem; they have a weak core problem,” she said.

Prolonged sitting, shallow breathing, and holding stress in our bellies eventually cause lower back pain and lower belly fat.

Also Read: How to do planks correctly: Here’s how long you must hold a plank for to see some real results

How strengthening the core through a plank helps

Neha explained that core doesn’t just mean abs. “It’s a deep internal corset. It wraps around your spine, supports your organs, stabilises your pelvis, and protects your lower back. When this system is strong, everything feels easier: standing, walking, and even digestion.”

The plank activates the deep muscles gently and steadily, helping you support your body. It enables you to breathe under tension and stabilise instead of collapsing. This helps improve pain, posture, energy, metabolism, and even confidence.

What time of the day should you do a plank? 

Plank is one exercise she suggested you could do anytime: morning before your shower, mid-workday between meetings, before your workout, even before dinner. It’s not about timing, but about showing up for 60 seconds consistently.

How long should you hold a plank?

Neha suggested:

• Beginner: 30 seconds x 2 rounds
• Intermediate: 40-60 seconds x 3 rounds
• Advanced: 60-90 seconds x 3 rounds

Neha emphasised that correct form is non-negotiable.

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Plank variations

She advised starting simple with the classic forearm plank, then moving on to a high plank and eventually a side plank when you’re ready. “You don’t need 10 variations; you just need consistency,” she said.

Common mistakes and correct form

Neha warned that one should totally avoid hips sagging or sinking, holding the breath, letting the neck hang, arching the lower back, and shrugging the shoulders.

What you should do instead is tighten your core, squeeze glutes, and breathe slowly.

Also Read: Fitness tips: Don't do these 3 exercises in the gym without guidance, avoid injury and long-term damage

Who should avoid it

Those with a severe lower back injury, recent abdominal surgery, uncontrolled hypertension, or those in the postpartum phase should avoid it or seek guidance before attempting it.

FAQs on Benefits of Plank

1. What are the primary benefits of doing planks?

Planks help strengthen the core, improve posture, enhance flexibility, boost metabolism, and increase overall body strength.

2. How does a strong core benefit daily activities?

A strong core makes everyday activities like standing, walking, and even digestion easier by providing better support and stability.

3. Can planking help with lower back pain?

Yes, planking can help alleviate lower back pain by strengthening the muscles around the spine and improving posture.

4. How often should I do planks to see results?

Consistency is key. Doing planks daily for just one minute can lead to noticeable improvements in core strength and overall health.

5. Are planks suitable for beginners?

Yes, planks can be adapted for all fitness levels. Beginners can start with shorter durations and gradually increase the time as their strength improves.