As busy parents, finding time to exercise can feel like an impossible task. Between juggling work, family, and countless daily tasks, it’s easy to put fitness on the back burner. But here’s some good news: all it takes is 1 minute a day to start improving your overall health and well-being. That’s right—just 60 seconds of holding a plank can help you build strength, boost metabolism, and feel better from the inside out.
Why Busy Parents Should Love the Plank
The plank is one of the most efficient exercises for parents with little time to spare. It’s quick, effective, and requires no equipment. You can do it anywhere, anytime—whether you’re in your living room, at the office, or even in the backyard while watching your kids play. Here are five key benefits of holding a plank for just one minute a day:
1. Strengthens Your Core and Improves Posture
The plank is a core powerhouse. It targets your entire abdominal region, including the obliques, lower back, and even glutes, helping you build a strong foundation. A strong core improves posture and supports daily activities, from carrying groceries to picking up your little ones.
2. Tones Your Entire Body
While the plank is known for its core benefits, it’s actually a full-body workout. When done correctly, it engages your arms, shoulders, back, glutes, and legs, toning muscles across your entire body without the need for fancy equipment.
3. Boosts Mental Focus and Endurance
Holding a plank requires focus and mental endurance, both of which can help you tackle other areas of life with more determination. That brief 60 seconds can give you a mini mental reset and improve your concentration throughout the day.
4. Improves Balance and Flexibility
The plank improves your balance by forcing you to stabilize your body using multiple muscle groups. It also increases flexibility in the shoulders, hamstrings, and toes, helping you move more freely in everyday tasks.
5. Kickstarts Your Metabolism
Planks engage large muscle groups, which means they help boost your metabolism. By holding the plank for just a minute each day, you can burn calories, even long after you’ve finished the exercise. It’s a time-efficient way to stay fit, especially for busy parents who are always on the go.
Quick Core Workouts for Busy Parents
Incorporating core exercises like the plank into your routine can strengthen your midsection and fit into even the busiest schedules. Here’s a quick 5-minute core workout that includes the plank:
1. Plank (1 minute)
Start by holding a traditional plank for 60 seconds. Make sure your body forms a straight line from head to heels, with your core engaged and your elbows directly beneath your shoulders.
2. Side Plank (30 seconds per side)
Switch things up by holding a side plank for 30 seconds on each side. This move works your obliques and helps improve balance.
3. Mountain Climbers / aka Chase the Rabbits (1 minute)
From a plank position, alternate driving your knees toward your chest as quickly as you can. Mountain climbers are great for cardio and core work at the same time!
4. Reverse Crunch (1 minute)
Lie on your back with your legs bent at 90 degrees. Slowly lift your hips off the floor while pulling your knees toward your chest, then lower back down. This move targets the lower abs.
5. Bicycle Crunches (1 minute)
Lie on your back and perform bicycle crunches by bringing your opposite elbow to your opposite knee while keeping your core tight. This exercise is great for hitting both the upper and lower abs.
Fit Fitness into Your Busy Day
As a busy parent, every second counts. Planking for just one minute a day is a quick, efficient way to improve your fitness without sacrificing time with your family. If you can fit in more core workouts throughout the day, even better!
Remember, consistency is key. Whether you’re holding a plank or doing a quick core circuit, adding just a few minutes of exercise each day will bring noticeable improvements over time.
Ready to start? Set a timer for one minute and feel the burn! And if you’re looking for more easy, effective workouts, be sure to CHECK OUT THESE 4 WEEK WORKOUT PROGRAMs.
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