The Plank

Staying Still Has Never Worked So Much

It looks like one of the simplest exercises imaginable.

You lower yourself toward the floor, hold your body still—and that’s it. Right?

Not quite!

During a properly performed plank, your body may not travel anywhere, but your muscles are doing an incredible amount of work. Your abdominal muscles, back, shoulders, arms, glutes, hips, and legs must work together to keep your body supported and aligned.

That is what makes the plank such an effective exercise: it teaches the body to remain strong and stable as one connected unit.

What Makes the Plank So Effective?

Sit-ups primarily train the muscles involved in bending the trunk forward. Push-ups primarily strengthen the chest, shoulders, and triceps, although the core also helps stabilize the body.\

The plank’s main job is different. It trains us to resist unwanted movement.

Our core muscles brace to keep the hips from sinking, the back from arching, and the body from twisting. This type of stability helps support the spine and transfers to activities such as walking, running, lifting, balancing, and playing with our dogs.

The plank is not necessarily “better” than every other exercise because each exercise serves a different purpose. However, it may be one of the most efficient exercises for teaching the entire body to work together.

Start With Just 10 Seconds

You do not have to begin with a one-minute—or four-minute—plank.

Start with a version you can perform correctly for approximately 10 seconds. Rest, reset your position, and repeat if you can maintain good form.

As you become stronger, gradually increase your holding time:

10 seconds

20 seconds

30 seconds

45 seconds

60 seconds

From there, you can continue building gradually. You can perform one longer plank or several shorter, high-quality holds.

The stopwatch does not determine whether a plank is effective. A controlled 20-second plank with proper alignment is better than a 60-second plank performed with sinking hips, raised shoulders, a sagging back, or breath-holding.

Beginner Plank

A wall plank is a wonderful place to begin.

Place both hands against a sturdy wall and walk your feet backward until your body forms a straight, diagonal line. Keep your hands near shoulder height, gently tighten your abdominal muscles, squeeze your glutes, and continue breathing.

As that becomes easier, try an incline plank with your hands on a sturdy counter, bench, or other secure elevated surface.

You can then progress to a knee plank on the floor. Keep a straight line from your head through your hips to your knees, with your hands or forearms positioned beneath your shoulders.

Intermediate Plank

For a standard high plank, place your hands directly beneath your shoulders and extend both legs behind you. Your body should form one long line from your head to your heels.

Press through your hands, tighten your core, squeeze your glutes, and avoid allowing your hips to sag or rise too high.

You can also perform a forearm plank with your elbows positioned beneath your shoulders.

Advanced Plank

Once you can maintain excellent form in a standard plank, you can add carefully controlled challenges such as:

Shoulder taps

Alternating leg lifts

Plank jacks

Walking planks

Planks using sliders

Side planks

Planks with an arm or leg extended

Advanced does not simply mean holding the same position for as long as humanly possible. It can mean adding movement or instability while maintaining control.

What About the Side Plank?

The side plank particularly challenges the obliques—the muscles along the sides of the abdomen—as well as the shoulders, hips, and glutes.

However, a full side plank can place uncomfortable pressure on the outside edge of the lower foot. I am not ready to perform that version comfortably yet, and that is okay!

A modified side plank can be performed with the bottom knee bent and supported on the mat. We can also use a wall or elevated surface. Modifying an exercise is not cheating. It is how we train at the level our body can currently control.

There is no prize for forcing a painful position. If a variation causes sharp pain rather than normal muscular effort, stop and choose a more comfortable version.

Now Let’s Add Our Dogs!

Our dogs can practice a dog-friendly version of the plank too.

For our doggy plank, we ask the dog to stand squarely with all four paws planted and hold that position. The dog should not be stretched or forced into a human plank position.

Using a treat, toy, or hand target, guide your dog into a comfortable standing position. Try to keep the front paws beneath the shoulders and the rear paws beneath the hips rather than allowing the dog to lean, sit, or step sideways.

Reward even one or two seconds of stillness in the beginning.

Gradually build the hold:

Stand

Hold for one or two seconds

Mark and reward

Release

Repeat

As your dog understands the exercise, you can slowly increase the time. Several brief, successful holds are better than one long hold in which your dog becomes tired, uncomfortable, or frustrated.

How Does the Doggy Plank Help Our Dogs?

Holding a balanced standing position encourages a dog to use the muscles surrounding the abdomen, spine, shoulders, and hips to remain steady.

The doggy plank may help develop:

Core stability

Body awareness

Balance and coordination

Postural control

Focus and impulse control

Strength for everyday movement

A stronger, steadier body can support normal activities such as walking, turning, stepping over objects, climbing appropriate stairs, and transitioning between standing, sitting, and lying down.

Dogs with injuries, arthritis, spinal concerns, or mobility limitations may need a different version or may need to skip the exercise. Always work on a nonslip surface, keep the sessions brief, and never force the dog to remain in position.

Two Bodies, One Strong Foundation

Now comes the fun part.

I can hold my plank while Freedom practices her doggy plank beside me. I am working on my core strength and alignment while she is working on balance, body awareness, focus, and control.

We do not have to begin at the same level. We simply begin where we are.

Ten controlled seconds can become 20. Twenty can become 30. A wall plank can eventually become a floor plank. A one-second doggy stand can gradually become a calm, balanced hold.

That is how strength grows—not by rushing toward the most advanced version, but by practicing the version we can perform well today.

The plank proves that we do not always need to move faster or do more repetitions to make progress.

Sometimes the strongest thing we can do is plant ourselves firmly, breathe—and hold steady.

How long can you and your dog hold your planks with good form today?

Until tomorrow have a happy and healthy tail wagging day,

Plank it up with your K9 bestie today,

Pamela and Freedom