She Planked Every Day for a Week and Here's the Result

The plank is a simple exercise that's often included in the best ab workouts. But what happens if you hold a plank every day for a week?

The simple plank exercise is a staple of most of the best ab workouts, but what if someone held a rock-solid plank every day for a week? The fitness expert at Tom's Guide decided to find out. Luckily for her, you don't need to hold a plank as long as you might think to get results—one researcher suggests holding the move for just 10 seconds is enough to work your core. A plank is an exercise designed to strengthen the body while still, as the body works against gravity to hold the pose.

The plank is a beginner-friendly exercise, and there are several plank variations to help strengthen your core if you're looking to increase the challenge. The key to a perfect plank is maintaining proper posture. If you've never done this exercise before or are returning to exercise after an injury, it's a good idea to consult a trainer before practicing the plank.

The position during the plank is imperative for spinal health and abdominal results. To properly form a plank, start in a push-up position, with your arms positioned slightly wider than your shoulders, and your body weight resting on your hands flat on the floor, or your forearms, depending on the chosen variation. Then, focus on creating a straight line from your heels to the crown of your head, engaging your core. Hold for a few seconds at first, and work your way up to holding the plank for a minute, or as long as possible without arching your back.

Here's what happened to the fitness expert who attempted a plank for a week. On day one, it didn't take long for her core to start shaking. On days two and three, she increased the plank by 10 seconds each day. For days five and six, she decided to spice things up by adding movement to the plank—she lowered the timer to one minute but added saw-like movements—rocking her body weight back and forth, and hip dips, lowering one hip toward the floor and then the other side, to intensify the movement.

After a week, although the Tom's Guide fitness manager didn't achieve visible abdominal muscles, she felt her core had become stronger. The plank also helped improve her core activation during running, Pilates, and walking her dog. This improves performance and helps you run, walk, and strength train with better posture.