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Planks are widely considered by fitness experts to be a fantastic exercise to strengthen the muscles in your core and elsewhere, no matter your age or physical fitness level.

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But there are other reasons for the plank’s popularity besides going easy on your spine and hip flexors. One is that planking strengthens numerous muscles in your body at once, said Dr. Claire Morrow, a physical therapist in San Francisco who works with digital musculoskeletal clinic Hinge Health.

“The plank can activate your postural muscles, shoulders, back of the neck, elbows, triceps, hips and quads,” Morrow said. “It is a pretty efficient exercise in terms of the muscle groups activated while doing it.”

Planks are also great at improving yourfunctional fitness, said Julie Logue, director of programming operations for SilverSneakers, a fitness program for adults 65 years and older that’s included with many Medicare Advantage plans.

“If you do planks regularly, they will improve your posture and help you doeveryday activities more easily,” Logue said. “They also have a lot of value because they’re body weight based, so you can plank anytime, anywhere.”

Finally, planks can help with a wide variety of issues outside of strength, posture and balance. For example, they have been found to help combat urinary incontinence, according to aDecember 2021 studypublished in the journal Healthcare. Your golf swing can also benefit from planking, concludedanother studypublished in the June issue of The Journal of Strength and Conditioning Research.

Plank newbies should begin in a standing position, placing their hands on a wall or the edge of a countertop, Morrow said. Walk your feet backward until you’re leaning into the surface. Hold this position for 10 seconds, then repeat four times.

“The position is the first place to start,” Morrow said. “Next is how long to hold it. Once you work up to holding a wall plank for 30 seconds at a time, you can continue to increase the time or change your position.”

Changing positions might mean moving to a lower surface, such as the edge of your couch or a step, or to the floor. Once on the floor, you can do a plank on your knees and hands, or knees and forearms if you have wrist issues, Logue said.

“I also love the bird dog exercise as a way to get started,” she said. “Get on your hands and knees, then extend one arm forward and the opposite leg back. This gets you ready to do body-weight exercises and helps create core strength.”

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“Many people hold their breath during planks, which can be dangerous,” Logue said. “Remember to think about your breathing.”

Once you’ve got the hang of planking on the floor, consider adding some variations. There are many. Side planks involve balancing on one forearm with your feet stacked and your body sideways.

“Side planks work more of your side body and hip abductors,” Morrow said. “They’re good at strengthening your hips for good balance.”

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Climbing planks require you to start on your forearms, with toes on the ground, then “climb” up on your hands. From there, you keep alternating climbing down to your forearms with climbing up to your hands.

Ideally, Logue said, you can create a plank regimen that incorporates both traditional planking and several variations, which will help reduce your risk of muscle overuse and create a more balanced body.

“There isn’t a point in any exercise program, whether you’re planking or walking or squatting, where you’re too old or out of shape to try,” Morrow said. “There is always a point of entry. Yours just might be different than someone else’s.”

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