Fitness lovers should try this. Health coach picks this one-minute exercise for body transformation, Check how to do it correctly

In a world obsessed with quick fixes and viral fitness trends, it is easy to overlook the basics. We often chase complicated routines, expensive supplements or extreme diets, hoping for dramatic results. Yet sometimes, the most effective solutions are also the simplest.

The plank is one such exercise. It requires no equipment, very little space and just a minute of your time, but when practised consistently, it can significantly improve your core strength and overall stability. According to nutritionist and health coach Neha Ranglani, making the plank a daily habit could be one of the smartest decisions for long-term health.

Here is why this simple move deserves a place in your routine.

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A post shared by Neha Ranglani🌻Integrative Nutritionist | Functional Medicine (@neharanglani_)

Why Core Strength Matters More Than You Think

When people talk about fitness, they often focus on weight loss. But as Neha Ranglani points out, many people do not necessarily have a weight problem, they have a weak core.

Modern lifestyles involve prolonged sitting, minimal movement and poor posture. Over time, this leads to:

• Shallow breathing
• Tight hips
• Strain on the lower back
• Weak deep abdominal muscles

Your core is not just your visible abdominal muscles. It acts like an internal corset, wrapping around your spine, stabilising your pelvis and supporting your organs. When these deep muscles weaken, issues such as lower back pain, bloating and persistent lower belly fat can become more noticeable.

Strengthening your core can make everyday movements, standing, walking and even digestion, feel easier and more efficient.

Plank Exercise Benefits for Core Strength

One of the biggest plank exercise benefits is its ability to activate deep core muscles without aggressive movement.
Holding a plank forces your body to:

• Engage stabilising muscles
• Improve posture
• Support the lower back
• Build endurance
• Breathe steadily under tension

Over time, a daily plank can help improve posture, boost energy levels, enhance metabolism and even increase confidence. For adults over 30, core-focused exercises such as planks become even more important to maintain strength and prevent back problems.

How to Do a Plank Correctly

Proper technique is crucial to gain the full plank exercise benefits and avoid injury.

Correct Plank Form

• Keep your core tight
• Squeeze your glutes
• Maintain a straight line from head to heels
• Breathe slowly and steadily

Common Plank Mistakes to Avoid

• Holding your breath
• Letting your hips sag
• Arching the lower back
• Dropping your neck
• Shrugging your shoulders

It may feel challenging at first, but maintaining proper form is key to seeing results.

60-Second Plank Routine for Beginners to Experts

You can do a plank almost anywhere, before your morning shower, between meetings, before a workout or even before dinner. Consistency matters more than timing.

Beginner Level

• Hold for 20–30 seconds
• Gradually build to two rounds of 30 seconds

Intermediate Level

• Three rounds of 45–60 seconds

Advanced Level

• Three rounds of 60–90 seconds

You can also introduce variations such as:

• Forearm plank
• High plank
• Side plank

Start simple and progress gradually over 30 days to see noticeable improvements in strength and posture.

Who Should Avoid Plank Exercises?

Although planks are generally safe, they may not be suitable for everyone. Avoid or seek medical advice if you have:

• Severe lower back injuries
• Uncontrolled hypertension
• Recent abdominal surgery
• Postpartum recovery complications

Always consult a healthcare professional if you are unsure.

Can 60 Seconds a Day Really Make a Difference?

While no exercise is magic, practising a plank for 60 seconds daily can deliver meaningful results over time. It helps reactivate deep muscles that often become inactive due to sedentary habits.

The real secret is consistency. Show up for one minute every day, focus on proper form and steady breathing, and give it 30 days. Your core, and your posture, may thank you for it.


Disclaimer: This article is for informational purposes only and does not replace professional medical or fitness advice. Individuals with pre-existing medical conditions, injuries, or health concerns should consult a qualified healthcare professional before starting any new exercise routine.