I Did a 1-Minute Plank Every Day for 30 Days— Shocking Results!

 I’ll be honest, I’m not someone who spending hours in the gym. But I was hearing a lot about planks. Some health influencers kept saying, “Just one minute of plank a day can change your body!” I was curious but also a little doubtful.

So, I decided to challenge myself , I would do planks every single day for 30 days and see what really happens. And let me tell you, the changes I experienced were not just physical but also mental. Here’s my journey.

Week 1: How I got started

On the first day, I thought planking was simple, you just stay in one position and hold it. How hard could it be? But the moment I got into the correct position, I realised it was tougher than it looked.  I could barely hold for 10 seconds. My arms were shaking, my abs were burning, and my legs felt heavy.

I watched a few tutorial videos from youtube and learned the correct form so that I wouldn’t injure myself.

I started with 20-30 seconds and slowly increasing up to 1 minute. By the end of the first week, I could hold a plank for one full minute without collapsing.

Week 2: My Core Became Stronger:

Planks target the entire core, not just the “six-pack” muscles (rectus abdominis), but also the deep transverse abdominis, obliques, back muscles, hips, and even the buttocks.

After about 10 days, I started feeling my stomach area getting tighter. It wasn’t a visible six-pack, but my midsection felt stronger and more firm.

The best part? My posture began improving. Normally, after long hours on my laptop, my shoulders would droop forward. But now, I was sitting and standing straighter without even thinking about it.

Week 3: Unexpected Benefits:

From the day 18, I started noticing things I didn’t expect

1. Less Back Pain: Earlier, I often felt stiffness in my lower back. Planking strengthened my spine-supporting muscles without putting too much pressure on my hips. That pain reduced a lot.

2. Better Balance: One day I tried standing on one leg and realised I could stay balanced much longer. Stronger core muscles helped me with overall stability.

3. Faster Metabolism: Planks engage multiple muscles at once, so they burn more calories than crunches or sit-ups. I noticed I was feeling more energetic throughout the day, even after just one minute of planking.

4. Mood Boost: This surprised me the most. Planking actually made me feel calmer. It releases tension from stiff muscles (especially in the shoulders and neck), which reduced my stress and even improved my mood.

Week 4: Visible Changes  By the last week, the physical changes were more noticeable:

My stomach looked flatter

My shoulders were more stable

My waistline was slightly more defined

I could hold a plank for almost 2 minutes without shaking

Now I am doing diffrents variations like , Knee Plank, Side Plank, Knee-to-Elbow Plank.

Why doing plank in a a better choice ?

You don’t need fancy equipment and trainer or a gym to get results.

One simple exercise can work your arms, chest, back, legs, glutes, and core at the same time.

"Advice from Curious Advisor"- Would I Recommend It?

Absolutely, If you’re busy, lazy (like me), or just want a quick, effective workout - start with 20–30 seconds a day. Focus on your form, breathe properly, and increase your time slowly. There are many tutorial videos available on Youtube. You’ll be amazed at how such a simple exercise can transform not just your body, but also your mood and daily energy.

So yes, planking every day was totally worth it. And I’m still doing it!

I Did Planks for 30 days- The results shoked me!

30 Days Plank challenge- My full Tranformation!

Just 1 Minute a day change my body in just 30 days!

Plank challenge results 

30 days plank transformation

plank exercise benefits

daily plank routine at home

1 minute plank daily

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