RubmdFitnessWall Plank Exercise: A Simple Yet Powerful Fitness Tool

Wall Plank Exercise: A Simple Yet Powerful Fitness Tool

Ever heard the phrase, “Sometimes, simplicity is key”? That’s exactly what the wall plank exercise is all about. It’s a simple, no-fuss exercise that utilizes your body’s weight and a wall to challenge your core strength, stability and overall fitness. But don’t let its simplicity fool you. The wall plank has plenty of potential benefits up it’s sleeve.

The Benefits of Wall Plank Exercise

Wall plank exercise, like it’s cousin the floor plank, has many incredible benefits that it offers to it’s practitioners. Let’s dive into some of them.

Strengthens the Core

Who doesn’t want a strong, stable core? The wall plank exercise is a dynamo when it comes to toning your abs, obliques and lower back. The beauty is in it’s simplicity and effectiveness.

Improves Balance and Posture

A well-executed wall plank doesn’t just build muscle. It can help to improve your balance and posture too. And improved posture can make all the difference in your day-to-day activities.

Enhances Flexibility

Bet you didn’t see this one coming! But yes, the wall plank also enhances your flexibility, especially in your posterior muscle group, including the shoulders, hamstrings and even the arches of your feet.

Precautions to Take Before Performing Wall Plank Exercise

Like any exercise, it’s important to approach the wall plank with care. Make sure your hands are dry to prevent slipping and always listen to your body. If something doesn’t feel right, it’s better to stop and adjust or seek professional advice.

Step by Step Guide to Doing a Wall Plank Exercise

Now that we’ve talked about the benefits and precautions, let’s get down to business. How exactly do you perform a wall plank exercise?

Preparing for the Wall Plank

Stand facing a wall, about a couple of feet away. Prepare yourself mentally for the exercise ahead. Remember, it’s not a race. Take it at your own pace.

Getting into Position

Extend your arms and place your palms flat against the wall. Walk back with your feet until your body is at a slight angle. It should be a straight line from your head to your heels.

Holding the Plank

Engage your core and hold this position. Don’t let your hips sink or your butt stick out. Keep everything in line. This is the challenging part, but you’ve got this!

Releasing the Plank

Slowly walk back towards the wall and gently release your arms. You did it! That’s one wall plank down.

Variations of Wall Plank Exercise

Once you’ve mastered the basic wall plank, why not challenge yourself with some variations?

Knee Wall Plank

In this variation, as you walk your feet back, keep your knees bent. This can help target different muscle groups.

Straight-Arm Wall Plank

Instead of bending your arms in the plank position, keep them straight. This variation can work your shoulders more.

Incorporating Wall Planks into Your Workout Routine

Wall planks are versatile. You can add them to your warm-up, use them as part of your main workout, or even include them in your cool-down session. The key is consistency.

Common Mistakes and How to Avoid Them

Like any exercise, it’s easy to make mistakes with wall planks. Some common ones include letting the hips sag, not keeping the body in line and not engaging the core. But don’t worry – awareness and practice can help correct these issues.


How long should I hold a wall plank?

As a beginner, aim for 10-30 seconds per set. As you get stronger, you can increase this time.

How often should I do wall planks?

This will depend on your fitness level and goals, but a good starting point is 2-3 times per week.

Can wall planks help with back pain?

Yes, when done correctly, wall planks can strengthen the core muscles, which in turn can help support your back and reduce pain.

Are wall planks safe during pregnancy?

Always consult your doctor or a fitness professional before starting any new exercise during pregnancy.

Can wall planks help me lose belly fat?

While they can’t target fat loss in one specific area, wall planks can help increase overall body strength and fitness, which can contribute to weight loss when combined with a healthy diet.


Wall plank exercise is a simple yet powerful fitness tool. It strengthens the core, improves balance and posture and enhances flexibility. Despite it’s simplicity, it offers plenty of variations to keep challenging your body. So why not incorporate it into your workout routine and start reaping the benefits?

Dr. Preeti (Fitness Geek)
Dr. Preeti (Fitness Geek)
M.Sc. - Home Science (Food & Nutrition), Therapist, Dietitian and Weight Management consultant, actively practicing for 17 years.

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