In the pursuit of a healthy and pain-free lifestyle, incorporating simple yet effective exercises is key. The 2-minute plank is a powerhouse exercise that not only strengthens your core but can significantly reduce back pain and improve overall posture.

The Basic Of Planking

The plank is a fundamental exercise that engages multiple muscle groups simultaneously. It targets the core muscles, including the abdominal, back, and shoulder muscles, helping to build strength and stability.

Addressing Back Pain: By engaging the core muscles and promoting proper spine alignment, planking helps reduce strain on the lower back. Regular practice can contribute to a stronger and more supportive back, diminishing discomfort and promoting a healthier spine.

Improving Posture: The 2-minute plank is a game-changer in promoting better posture. As it strengthens the muscles responsible for supporting the spine, it encourages an upright and aligned posture, reducing the risk of slouching and its associated issues.

How to Perform a 2-Minute Plank

Girl is performing 2 mins mid day Plank workout routine  with O'Coach fitness app. Health benefits of performing plank is given.
  1. Start in a forearm plank position with elbows directly beneath your shoulders.
  2. Maintain a straight line from head to heels, engaging your core and glutes.
  3. Keep your neck in a neutral position and avoid sagging or lifting your hips.
  4. Breathe deeply and hold the position for 2 minutes, or as long as you comfortably can.


Keep your neck in line with your spine, and don’t let your hips sag or lift too high.

Incorporating Planking into Your Routine

The beauty of the 2-minute plank lies in its simplicity and time efficiency. Whether you’re a fitness enthusiast or a beginner, this exercise can easily be integrated into your daily routine with O’Coach App.

Download the O’Coach custom workout app to start your everyday 2 mins plank workout routine to reduce your back pain and strengthen your muscles now.

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