Planks are popular for flat abs, but the stronger research on core work is about something else: back pain. This guide summarises a 2022 systematic review of core stability exercises.
What the review found
A 2022 systematic review in the International Journal of Sports Physical Therapy examined core stabilization exercises for adults with non-specific low back pain. Five moderate-quality clinical trials supported them as an effective method to decrease pain, improve function and increase core strength. The authors graded the evidence as Grade B and concluded core stabilization exercises can be considered a favourable treatment for pain in non-specific low back pain.
What it does not show
The review looked at back pain, not fat loss. Core exercises build muscle strength and endurance around the spine, but they do not target belly fat. Weight loss comes from your overall energy balance.
How to use planks safely
- Start with short holds and keep your back neutral, not sagging.
- Build up gradually and stop if you feel sharp pain.
- If you already have back pain, ask a physiotherapist which core exercises suit you.
Frequently asked questions
Do planks help lower back pain?
A 2022 systematic review found core stabilization exercises, the category planks belong to, were favourable for non-specific low back pain, based on moderate-quality trials.
Do planks burn belly fat?
The review measured pain and function, not fat loss, so it does not show that planks reduce belly fat.
How long should I hold a plank?
The review does not set a hold time. Start with short holds with good form and build up gradually.
References
- Smrcina Z, Woelfel S, Burcal C (2022). A Systematic Review of the Effectiveness of Core Stability Exercises in Patients with Non-Specific Low Back Pain. Int J Sports Phys Ther. PubMed 35949382
General information, not medical advice. Talk to your doctor before changing your diet or exercise routine. Last updated 27 October 2026.
