![\"core](\"https:\/\/cdn.outsideonline.com\/wp-content\/uploads\/2026\/03\/plank-workout-featured.jpg\")
<\/p>\nThese moves work every part of your core, boost spinal stability, and lower blood pressure.<\/p>\n
<\/p>\n
(Photo: Ayana Underwood\/Canva)<\/p>\n
Published March 23, 2026 03:16AM<\/p>\n
\u201cEngage your core\u201d is a common cue in exercise classes, but core activation is actually a pretty automatic process.<\/p>\n
In fact, during most movements, your core muscles naturally activate to stabilize your spine while your limbs move, says certified strength and conditioning specialist Susie Reiner<\/a>, who\u2019s also an assistant professor in the exercise science department at Seton Hall University. Despite this, it\u2019s still beneficial to deliberately work your core. That\u2019s because doing so makes your core stronger and more stable. One of the best ways to bolster your core is through a classic bodyweight exercise<\/a>: the plank.<\/p>\n Unlike other common ab exercises, such as crunches and sit-ups, that primarily just work your rectus abdominis<\/a> (the front-side ab muscles that form a six pack), planks engage multiple core muscles at once.<\/p>\n Planks are considered isometric exercises, meaning the position remains static (another example is a wall sits or dead hangs). Isometric exercises have been shown to lower blood pressure<\/a> more effectively than aerobic exercise<\/a> and resistance training<\/a>, according to a 2023 review<\/a>.<\/p>\n More specifically, planks train the core to protect your spine<\/a> in a really functional way. \u201cDuring activities like running, lifting, or carrying something heavy, the trunk muscles work to prevent excessive bending, twisting, or arching of the spine while the limbs generate force,\u201d Reiner says. And planks, she explains, \u201ctrain that stabilizing role directly.\u201d That\u2019s because they help keep your spine as still as possible while you hold a fixed position (in the case of the traditional plank) or as you add movement to the mix (as is the case with many plank variations).<\/p>\n To boot, planks fire up your shoulder girdle, glutes, and muscles along the back of the spine that help stabilize the trunk (erector spinae and multifidus), \u201cmaking them a more complete core exercise than many traditional ab moves,\u201d Reiner adds.<\/p>\n A 5-Minute Plank Workout Routine That You Can Do at Home<\/p>\n I pulled together a 5-minute plank challenge you can tack onto the end of any workout for a quick yet effective ab workout. Five minutes of straight planking probably sounds intense, but this routine incorporates a different variation every 30 seconds, which lessens the intimidation factor and also gives certain muscles a breather while others take on more work.<\/p>\n This plank routine starts and ends with the classic high plank hold, where the goal is to keep your entire body as still as possible. In between, it incorporates lots of dynamic movement with variations like the knee-to-elbow mountain climber, side plank hip dip, and plank body saw, where the challenge is to keep engaging your core muscles to prevent your spine from bending, twisting, or arching as it naturally wants to.<\/p>\n The objective is to complete this as one continuous set, but please drop to your knees and\/or take breaks if your form falters at any point. It\u2019s important to perform these plank moves correctly to avoid straining your lower back<\/a>. You can also do this plank challenge with your hands on an elevated surface, which would make the entire sequence less challenging.<\/p>\n After doing a similar plank challenge myself the other week, my core was sore (in an amazing way!) for days. I hope you feel the impact of this, too.<\/p>\n How to Do This 5-Minute Plank Routine<\/p>\n There are ten exercises in this workout. Do each one for 30 seconds, then immediately move on to the next. The goal is to complete this as one continuous set, but drop to your knees and\/or take breaks if your form falters at any point.<\/p>\n 1. High Plank Hold<\/p>\n Start on all fours with wrists under shoulders and knees under hips. 2. High Plank Knee-to-Elbow Mountain Climber<\/p>\n From High Plank, drive right knee towards right elbow. You should feel a crunch on the right side of your torso. 3. Side Plank Hip Raise (Right Side)<\/p>\n Transition from High Plank into Forearm Side Plank (Right Side) by lowering your right forearm onto the ground, shoulder directly over elbow. 4. Forearm Plank Knee Drop<\/p>\n From Side Plank (Right Side), come into Forearm Plank: Rotate your body towards the floor and place your left forearm on the ground. Engage your core so that your back is straight, and squeeze your glutes and quads, too. Your body should form one long, straight line from your head to your heels. You\u2019re now in the starting position. 5. Side Plank Hip Raise (Left Side)<\/p>\n From Forearm Plank, come into Forearm Side Plank (Left Side): Lift your right arm up as you rotate your body to the left. 6. Forearm Plank Body Saw<\/p>\n Return to Forearm Plank. 7. Side Plank Thread The Needle (Right Side)<\/p>\n From Forearm Plank, come back into Forearm Side Plank (Right Side). 8. Forearm Plank Hip Sway<\/p>\n From Forearm Plank (Right Side), return to Forearm Plank. 9. Side Plank Thread The Needle (Left Side)<\/p>\n From Forearm Plank, come back into Forearm Side Plank (Left Side). 10. High Plank Hold<\/p>\n From Forearm Side Plank (Left Side), place both palms on the ground and straighten your arms, return to High Plank. Want more\u00a0Outside\u00a0health stories?\u00a0Sign up for the Bodywork newsletter<\/a>. If you\u2019re ready to become a runner, join\u00a0The Weekly 45 Challenge on MapMy<\/a>. The goal is to log 45 minutes of running or run-walking each week in March. That\u2019s it.\u00a0You can use these tips for guidance<\/a>. Plus, you can earn badges along the way and even win some cool prizes.<\/p>\n","protected":false},"excerpt":{"rendered":"These moves work every part of your core, boost spinal stability, and lower blood pressure. 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\nLift your knees off the ground and extend your legs to come into a high plank.
\nEngage your core so that your back is straight, and squeeze your glutes<\/a> and quads, too. Your body should form one long, straight line from your head to your heels.
\nHold for 30 seconds.<\/p>\n
\nPlace your right foot back on the ground.
\nThen repeat on the other side, driving your left knee towards your left elbow. You should feel a crunch on the left side of your torso.
\nContinue this pattern, alternating sides, for 30 seconds.<\/p>\n
\nLift your left arm up as you rotate your body to the right.
\nStack your left foot on top of your right, or stagger your feet so both are on the ground.
\nPlace your left arm on your left hip or raise it straight up.
\nEngage your core and lift your hips so that your body forms one line from your shoulders to your feet. You\u2019re now in the starting position.
\nKeeping good core engagement, lift your hips straight up several inches, pause for a moment.
\nLower your hips back to the starting position. This is one rep.
\nContinue performing reps for 30 seconds.<\/p>\n
\nGently tap your knees to the ground while keeping the rest of your body as still as possible.
\nOnce your knees touch the ground, lift them back up to the starting position. You should really feel this in your lower abs. This is one rep.
\nContinue performing reps for 30 seconds.<\/p>\n
\nStack your right foot on top of your left, or stagger your feet so both are on the ground.
\nPlace your right arm on your right hip or raise it straight up.
\nEngage your core and lift your hips so your body forms a single line from your shoulders to your feet. You\u2019re now in the starting position.
\nKeeping good core engagement, lift your hips straight up several inches, pause for a moment, then lower them back to the starting position. This is one rep.
\nContinue performing reps for 30 seconds.<\/p>\n
\nKeeping forearms grounded, press through your toes and shift your weight forward so that your whole body rocks forward several inches.
\nNow rock backwards several inches. Make sure your back stays flat the whole time (i.e., don\u2019t let your butt hike up or your hips sag). You\u2019ll feel this in your shoulders as well as your entire core.
\nContinue rocking back and forth, in one continuous motion, for 30 seconds.<\/p>\n
\nRaise your left arm straight up and let your gaze follow. You\u2019re now in the starting position.
\nLower your left arm and reach it under your body and towards the right, letting your gaze and body naturally follow.
\nPause.
\nReverse the motion to return to the starting position. This is one rep.
\nContinue performing reps for 30 seconds.<\/p>\n
\nKeeping your core engaged and back flat, rotate your hips to the right several inches.
\nNow rotate them to the left several inches.
\nContinue rotating side to side, in one continuous motion, for 30 seconds.<\/p>\n
\nRaise your right arm straight up and let your gaze follow. You\u2019re now in the starting position.
\nLower your right arm and reach it under your body and towards the right, letting your gaze and body naturally follow.
\nPause.
\nReverse the motion to return to the starting position. This is one rep.
\nContinue performing reps for 30 seconds.<\/p>\n
\nHold for 30 seconds.<\/p>\n