If
you’re
new
to
fitness,
recovering
from
an
injury,
or
simply
looking
for
a
way
to
strengthen
your
core
without
putting
too
much
strain
on
your
body,
wall
planks
exercise
might
just
do
the
trick
for
you.
They’re
a
low-impact
alternative
to
traditional
floor
planks
and
perfect
for
anyone
starting
out.
Let’s
explore
how
wall
planks
can
be
an
effective
part
of
your
fitness
routine.
Wall
Planks
In
a
Nutshell
Imagine
a
plank
exercise
but
with
a
twist—literally.
Instead
of
holding
your
body
off
the
ground,
you
use
the
support
of
a
wall.
Standing
up
with
your
hands
pressed
against
a
wall,
you
step
your
feet
back
to
create
an
angled
plank
position.
The
wall
helps
by
reducing
the
load
on
your
arms
and
core,
making
it
easier
to
maintain
the
proper
form.
How
to
Do
a
Wall
Plank
Ready
to
give
it
a
try?
Here’s
a
simple
step-by-step
guide
to
performing
a
wall
plank.
-
Starting
Position:
Stand
facing
a
wall
with
your
feet
about
hip-width
apart.
Place
your
hands
flat
against
the
wall
at
shoulder
height,
a
little
wider
than
shoulder-width. -
Engage
Your
Core:
Step
your
feet
back
until
your
body
forms
a
straight
line
from
your
head
to
your
heels.
Your
arms
should
be
extended,
and
your
body
at
a
slight
angle
to
the
wall. -
Alignment
Check:
Make
sure
your
shoulders
are
directly
above
your
wrists,
your
spine
is
neutral,
and
your
core
is
engaged.
Avoid
letting
your
hips
sag
or
arching
your
back. -
Hold
the
Position:
Start
by
holding
the
wall
plank
for
20–30
seconds.
Focus
on
steady
breathing
and
keeping
your
muscles
engaged. -
Increase
Duration
Gradually:
As
you
build
strength
and
endurance,
try
to
hold
the
plank
for
60
seconds
or
even
longer.+
Why
Is
This
Exercise
So
Good?
You
might
wonder
why
not
just
stick
to
traditional
planks?
Here’s
the
deal:
wall
planks
offer
some
unique
benefits,
especially
for
beginners.
Core
Strengthening
At
the
heart
of
it,
wall
planks
are
all
about
building
that
strong
core.
By
engaging
the
muscles
in
your
abdomen,
obliques,
and
even
those
deep
stabilizers,
you’re
laying
the
groundwork
for
better
balance,
posture,
and
overall
stability.
And
as
you
get
stronger,
you’ll
find
that
other
exercises
and
daily
movements
become
easier
and
more
fluid.
Better
Posture
One
of
the
best
things
about
wall
planks
is
how
they
encourage
proper
posture.
As
you
hold
the
plank
position,
you’re
not
just
working
your
core;
you’re
aligning
your
spine,
engaging
your
back
muscles,
and
correcting
any
imbalances.
Over
time,
this
can
help
reduce
back
pain
and
make
you
more
aware
of
how
you
carry
yourself
throughout
the
day.
Gentle
on
the
Joints
Traditional
planks
can
be
tough
on
the
wrists,
shoulders,
and
lower
back,
especially
if
you’re
just
starting
out
or
dealing
with
joint
issues.
Wall
planks,
on
the
other
hand,
are
much
gentler.
They
allow
you
to
work
on
your
core
without
putting
too
much
strain
on
those
sensitive
areas,
making
them
an
ideal
choice
for
beginners
or
anyone
recovering
from
an
injury.
Accessible
and
Convenient
You
don’t
need
a
gym
membership
or
fancy
equipment
to
do
wall
planks.
All
you
need
is
a
flat
wall
surface,
and
you’re
good
to
go.
If
you’re
at
home,
at
work,
or
even
traveling,
you
can
easily
fit
a
quick
wall
plank
exercise
into
your
day.
Common
Mistakes
to
Watch
Out
For
Like
any
exercise,
it’s
important
to
keep
an
eye
on
your
form
to
get
the
most
out
of
wall
planks
exercise.
Here
are
a
few
common
mistakes
to
avoid:
-
Sagging
Hips:
Dropping
your
hips
can
strain
your
lower
back
and
reduce
the
effectiveness
of
the
exercise.
Keep
your
hips
aligned
with
the
rest
of
your
body. -
Overarching
the
Back:
If
your
back
is
arching,
it’s
a
sign
you’re
not
fully
engaging
your
core.
Tighten
those
abdominal
muscles
and
maintain
a
neutral
spine. -
Incorrect
Arm
Placement:
Your
hands
should
be
at
shoulder
height,
not
too
high
or
too
low.
Misplacing
your
arms
can
throw
off
your
alignment
and
make
the
exercise
less
effective. -
Holding
Your
Breath:
It’s
easy
to
forget
to
breathe
when
you’re
concentrating
on
your
form,
but
steady
breathing
is
crucial.
It
helps
oxygenate
your
muscles
and
keeps
you
from
getting
dizzy.
Variations
to
Keep
Things
Interesting
Once
you’ve
mastered
the
basic
wall
planks
exercise,
you
might
want
to
switch
things
up
a
bit.
Here
are
a
few
variations
to
try:
1.
Wall
Plank
with
Leg
Lift
When
you’re
comfortable
with
the
standard
wall
plank,
try
lifting
one
leg
off
the
ground.
This
adds
a
bit
more
challenge
by
requiring
greater
stability
and
core
engagement.
Just
make
sure
you’re
keeping
your
hips
level
as
you
lift.
2.
Wall
Plank
with
Arm
Lift
Similar
to
the
leg
lift
variation,
raising
one
arm
off
the
wall
increases
the
difficulty.
The
key
is
to
avoid
shifting
your
body
weight
too
much,
maintaining
your
balance
and
core
engagement.
3.
Wall
Plank
with
Ball
If
you
want
to
up
the
ante,
try
placing
a
stability
ball
between
your
hands
and
the
wall.
The
instability
of
the
ball
forces
your
core
to
work
harder
to
keep
you
steady.
4.
Incline
Wall
Plank
Looking
for
a
bigger
challenge?
Step
further
back
from
the
wall
to
increase
the
angle
of
your
body.
The
steeper
the
incline,
the
more
your
core
has
to
work
to
keep
you
in
position.
Introducing
Wall
Planks
into
Your
Routine
Wondering
how
to
fit
wall
planks
into
your
regular
workouts?
Here
are
a
few
ideas:
As
a
Warm-Up
Start
your
workout
with
a
wall
plank
to
wake
up
your
core
muscles.
It’s
a
gentle
way
to
get
your
body
ready
for
more
intense
exercises.
Core
Workout
Pair
wall
planks
with
other
core
exercises
like
leg
raises,
bird
dogs,
and
Russian
twists
for
a
well-rounded
abdominal
workout.
You’ll
hit
all
the
major
muscles
in
your
core,
building
strength
and
endurance
over
time.
Cooldown
Use
wall
planks
at
the
end
of
your
workout
to
reinforce
core
engagement
as
you
cool
down.
It’s
a
great
way
to
finish
strong
and
keep
your
muscles
working
even
as
you
relax.
Daily
Practice
For
beginners,
making
wall
planks
a
daily
habit
can
do
wonders
for
building
core
strength
and
improving
posture.
Even
a
minute
or
two
each
day
can
make
a
big
difference
over
time.
A
Gentle
Start
to
a
Stronger
Core
Wall
planks
offer
a
simple,
effective,
and
low-impact
way
to
start
building
a
stronger
core.
They’re
accessible,
easy
on
the
joints,
and
can
be
done
anywhere,
making
them
a
perfect
exercise
for
beginners.
By
focusing
on
proper
form
and
gradually
increasing
the
duration
and
intensity,
you
can
lay
the
foundation
for
better
posture,
stability,
and
overall
fitness.
So
whether
you’re
new
to
working
out,
recovering
from
an
injury,
or
just
looking
for
a
way
to
engage
your
core
without
overdoing
it,
give
wall
planks
a
try.