Should I do planks every day, and how can I start safely?
A plank is one core-strengthening exercise, not a daily requirement or a guarantee against back pain. Start with a modified position and short holds that allow steady breathing and good form. Allow recovery after demanding sessions and adjust if pain occurs.
Details
Prioritise form over seconds
Keep comfortable head and back alignment without sagging at the hips or holding your breath. Start on your knees or with less resistance and stop before form fails. Reaching a minute on day one is unnecessary.
Use a varied program
Include other muscle groups and aerobic activity. Planks do not selectively remove abdominal fat; overall activity, diet and sleep matter beyond one exercise.
Adapt when needed
Back, shoulder or wrist pain, or recovery from surgery or childbirth, may require an alternative and professional guidance. Sharp pain, numbness or dizziness means stopping rather than pushing harder.
Related reading: Can strengthening muscles reduce injuries and falls?.