“I wanted to challenge myself to a three-minute plank at the end of my session today as a finisher,” says the PT I’m watching on TikTok. “I’ve not done a three-minute plank in the longest time, so to try and get me through it I thought, ‘Why don’t I film it?’”

I’m all for a challenge, but my immediate thought upon hearing this trainer psyching herself up to plank for 180 seconds was… why?

Planking, we know, is a supreme core exercise. The isometric hold is great for building core strength, improving posture and building balance and stability. To my knowledge, though, these benefits are usually attained in a short space of time. Research published last month found that two-minute isometric holds boasted overwhelmingly positive effects on heart health.

Planking for a longer time period definitely has the potential to increase the feeling of discomfort, as your muscles remain under tension. But is it possible there’s more of a positive outcome to be had by holding a extra-long plank? We asked the experts.

“Plank holds, and other plank variations, are great exercises to be doing,” says Aimee Victoria Long, personal trainer and founder of Omni Wellness. “With the uptrend in TikTok and Instagram influencers performing what look like fun and funky core exercises just to gain more views on their platforms, returning to an old-fashioned plank and isometric hold is amazing, I think. You don’t need to overcomplicate your core training.”

There are several benefits to regularly doing isometric holds, such as planks. 

Core strength

Long explains: “Planks are highly effective for strengthening the core muscles, including the abdominal muscles, obliques and lower back. This is because holding a plank position engages and activates these muscles, leading to improved core strength and stability.”

Improved posture

She says that planks target the muscles in the spine, shoulders and neck, which helps to improve overall posture. “By strengthening these muscles, planks can help to counterbalance the negative effects of spending long hours sitting or slouching.”

Reduced back pain

By strengthening the core muscles and improving posture, planks can help to alleviate back pain.  Long says that a stronger core provides better support to the spine, reducing strain and discomfort.

Enhanced overall stability and balance

“Planks engage multiple muscle groups simultaneously, including the muscles of the shoulders, arms, glutes and legs. This helps to improve overall stability and balance, making everyday activities and physical tasks easier and safer,” Long explains.

Low impact and time-efficient

Perhaps the best thing about them is the fact that planks can be performed anywhere, as they require no equipment, and they are relatively low impact. And they can be done in a short amount of time, making them a convenient exercise option for busy individuals.

“Overall, regularly incorporating isometric holds like planks into your exercise routine can lead to improved core strength, better posture, reduced back pain, increased stability and balance, and enhanced mental strength,” says Long.

When, last month, celebrity trainer David Higgins revealed that Margot Robbie had beaten her Barbie cast members in a plank-holding competition that took place during filming, the internet went wild. Higgins won the competition with a planking time of 5:32 minutes, while Robbie came a very respectable second with a time of 4:10 minutes. Ever since, fitness folk have been putting their own plank-holding skills to the test to see how they compare to Robbie. But, besides the fun of partaking in a competition and the thrill of pushing your body to its limit, is there any point, where fitness is concerned, to holding a long plank?

Many experts think no – there are no additional health benefits to holding a longer plank than there are a shorter one. Speaking to the Telegraph in 2018, professor and spine specialist Stuart McGill said: “There’s no utility to this kind of activity other than claiming a record.” Planking in 10-second bursts, he said, is optimal for improving core strength and stability. That said, not all trainers are on the same wavelength, and many favour incorporating 30-second-plus planks into training sessions.

There’s nothing inherently wrong with holding a long, three-odd minute plank, if that’s what you enjoy doing. Seriously (and we can’t emphasise this enough) – engage in exercise that you love. It’s worth noting, however, that as soon as you lose form or muscle tension, you stop reaping the benefits of planking and start increasing your risk of injury.

“While planks have numerous benefits, there are some potential negatives associated with holding a plank position,” says Long. These include:

Strain on the wrists and shoulders

She says: “Planks require weight to be supported by the hands and forearms, which can place strain on the wrists and shoulders, especially if proper form is not maintained or if an individual has preexisting wrist or shoulder issues.”

Risk of lower back pain

Planks primarily target the core muscles, but if proper form is not maintained, Long warns that it is possible to put excessive stress on the lower back. This can lead to discomfort or potential lower back injuries.

May not be suitable for certain individuals

“Planks may not be suitable for everyone, particularly those with existing injuries or conditions such as wrist or shoulder problems, back pain or certain health conditions,” Long flags. With that in mind, it’s always a good idea to consult with a healthcare professional or a qualified fitness trainer before starting any exercise programme, including planks.

The other thing to consider when choosing a core-targeting finisher is variety. Planks are great, because they not only target the entire core, but also the quads, glutes and shoulders – they’re a full-body exercise – but they aren’t the only hard-working core exercise.

 “Try exercises like hollow-holds, dead-bugs and single leg lowers,” Long advises. “Nothing too complicated, but when sequenced correctly, they are super effective.”

Images: Getty