Plank Exercise: Can It Help with Managing Anxiety?

Plank Exercise: Learn the powerful benefits of planks in reducing anxiety, boosting mood, and enhancing overall mental health.

Author By Glozine Staff
Updated :Jun 24, 2024
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Understanding Anxiety and How Plank Exercises Can Help

The Power Of Planks

Anxiety vs. Stress

It needs to be pointed out that while stress and anxiety are interconnected, they are not the same thing. Anxiety should not be confused with stress since it is more extreme and lasts longer than normal stress. Mental pressure is usually transient and disappears as soon as the root cause is removed, while anxiety persists and can be evoked by even low-intensity stress. This means that anxiety disorder is a chronic disease that requires long-term management by specific prevention and treatment strategies.

Physical Activity to Help Reduce the Signs of Anxiety

In this case, exercise is known to be one of the best ways to overcome anxiety in most cases. Exercise helps to dissipate any accumulated energy that could result in feelings of anxiety and stress. In addition, exercise increases the production of endorphins and other brain chemicals that control mood and plays a role in the decrease of anxiety and improvement of mental well-being. Thus, this kind of physiological change can be effective in the regulation of anxiety levels.

Basic Stretches to Reduce Anxiety

However, there is one type of exercise that has been found to help reduce anxiety and that is the plank. Planks can be particularly effective because people are forced to focus on it which in turn helps them to redirect their thoughts from worrying to something constructive. By engaging both your mind and body, planks can provide a double benefit routine and stress-free.

How Anxiety Manifests

Cognitive and physical symptoms may be used to define anxiety. Negative self-talk is a cognitive affective process through which an individual gets locked up in a negative loop of thinking. In physical terms, it may show symptoms such as increased pulse rate, perspiration, and contraction of muscles. Therefore, it is crucial to identify these symptoms to be able to prevent and treat anxiety.

Why One Should Monitor Negative Thoughts

When it comes to managing anxiety, a major challenge that people face is how to deal with negative thoughts. If they are left unresolved these thoughts may become all-consuming and therefore worsen feelings of anxiety. Positive thinking also leads to a vicious cycle whereby becoming obsessed with past mistakes or focusing too much on the outcomes will increase anxiety. Thus, it is crucial to devise ways of stopping such trains of thought and regulating them.

Distraction with the Plank Exercise

I must say that planks are very helpful in the case of anxiety as they require concentration and balance. Having to stay in a plank position comes with the physical strain which makes it difficult for one to focus on the thoughts that make them anxious. This concentration can offer immediate relief and assist one with the propensity for negative thinking.

Plank Exercise Instructions

To maximize the anxiety-reducing benefits of planks, it is important to perform them correctly.

Here is how you can execute a basic plank:

  • To achieve optimal results concerning the decrease of anxiety, it is essential to do planks adequately.
  • This exercise should begin by placing your hands and your knees on the floor.
  • Slide your legs back one at a time until you assume the push-up position.
  • Stand with your feet shoulder-width apart and your back straight from the head to the heels.
  • Stay in that position by engaging your ab, butt, and thigh muscles.
  • Keep your head positioned straight ahead or slightly down, looking at the floor.
  • Begin with holding the plank position for 20-30 seconds, then slowly increase the duration of holding the plank with time as your body strength improves.

For those looking to add variety, consider these plank variations:

Forearm Plank
  • Forearm Plank: It is advisable to rest on your forearms rather than on your hands.
Side Plank
  • Side Plank: Spin your body clockwise so you rest on your forearm and the side of one foot.
Plank with Leg Lift
  • Plank with Leg Lift: For an advanced plank, you have to lift the leg while holding the basic plank position.

All of these exercises should be incorporated into your routine to make a big difference in decreasing anxiety.


In conclusion, the rewards of plank exercises can be easily delivered in terms of reducing anxiety among individuals.

To play a plank right requires concentration and that, in turn, presents an aspect of both physical and mental conditioning which, in combination, can go a long way to assist in breaking the negative loop.

It was assessed that by focusing the attention on contracting the muscles and regulating the breath, one can shift focus from the sorts of thoughts that incite anxiety to the task of exercising itself.

In addition, planking has its physical aspect that makes people sweat, and this causes the endorphin hormones to be released in the body which has a positive effect on increasing moods.

Including planks in your exercise regimen is not only beneficial for the body but also helps enhance the lifestyle by creating a sharper and more peaceful mind. These two reasons make planks to be among the most vital exercises that one has to practice to improve their general health.

For further information regarding the impact of exercise on anxiety and mental health and how to incorporate exercise into a daily routine, there are many scientific articles and medical advisors available to consult.

However, as much as planks are an effective maintenance tool they do not replace professional treatment for anxiety and other related disorders. It should be noted that one has to turn to specialists who give advice and help in developing effective coping strategies for anxiety.


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