The Power of the Plank

It might look simple, but the plank is one of the most effective full body exercises you can do. It strengthens your core, improves posture, and builds the kind of deep stability that supports everything from running and yoga to daily movement.

This month’s Wellness Challenge is all about discovering that strength for yourself. Whether you are new to planking or already confident, you will quickly feel the difference that a few minutes of focused effort can make.

Why the Plank Matters

The plank is more than just an ab exercise; it strengthens the muscles that hold your body together. Your core includes not just your stomach, but your back, hips, and glutes too. When these muscles are strong you move better, stand taller and reduce the risk of injury or back pain.

Recent research has also shown that isometric exercises, where you hold a static position like planks or wall sits, can help lower blood pressure and improve circulation.

Another benefit is that these small moves require no equipment, minimal space and don't create any noise. Ideal if you're fitting them in at a time when others in your household are sleeping or if a workout might disturb your downstairs neighbours.

How to Hold the Perfect Plank

This illustration demonstrates perfect plank form: hands beneath the shoulders, core engaged, hips level and gaze down towards the ground.

• Start in a press up position with your hands directly beneath your shoulders.

• Form a straight line from head to heels, avoiding hips sagging or lifting.

• Engage your core and glutes, keeping everything tight and steady

• Keep your gaze down to maintain a neutral neck.

• Breathe slowly and evenly; avoid holding your breath.

You'll know if you're doing it correctly if you can feel your abs, arms and legs working together in balance. The plank really is a full body exercise.

How Long Should You Hold It?

Most experts agree that around two minutes is the sweet spot. After that the benefit does not increase much and form usually starts to slip.

If you are just starting, begin with 20 to 30 seconds. Add a few seconds each session if you can, building towards your two minute goal. Quality always beats quantity; a strong, steady 60 second plank is better than a shaky three minute one.

How to Make It Harder

Already able to plank for two minutes? Try one of these variations to make it more challenging:

• High plank - move from your forearms to your hands for added shoulder engagement.

• Resistance band plank - place a band around your thighs, just above the knees, to activate your glutes and outer hips.

• Single limb plank - lift one leg or one arm at a time to challenge balance and control.

• Stability plank - place your feet or hands on a soft surface such as a cushion or exercise ball.

• Plank with movement - try shoulder taps, side steps, or gentle transitions from forearm to hand.

Join the Challenge

This month’s challenge is simple: hold a plank every day.

You don't need to carve out any extra time, you can try it while you are waiting for the kettle to boil in the morning or while dinner is cooking. Work out where there is a natural pause of a couple of minutes and fit it in there...although possibly not on the platform while you wait for your train!

Start with as long as you can hold good form, then add a few seconds each day until you reach a strong, steady two minute hold. If that starts to feel easy, explore one of the variations above to keep your muscles guessing.

Share your progress or reflections with us by tagging @lapochettelife and using #LaPochetteWellness. One participant will win a £150 La Pochette voucher.

Like all our challenges, this one is designed to be simple, achievable, and easy to integrate into your day. No need for equipment, a gym, or even much space; just focus, a few minutes and consistency.

Take a Moment

Holding a plank is more than a test of your fitness, it's a moment of focus. In that stillness you build strength not just in your body but in your resolve.

This November, take a minute or two each day to find your balance, breathe deeply and reconnect with your core. Your body and mind will feel the benefits.