The strength you’ve built in your plank isn’t just for the floor. The same muscles that hold you steady for two minutes are the ones that keep your trunk firm when you lift a heavy bag, carry shopping or move furniture. Knowing how to switch them on in everyday life is how your plank pays off.

The same skill, standing up

In a plank, you keep your middle firm so your body doesn’t sag. When you lift or carry, your trunk has a similar job: staying steady while your arms and legs do the work. The gentle bracing you use in your plank works just as well standing up. Firm up the muscles all the way around your middle, as if about to cough, while still breathing easily.

Everyday moments to use it

You could try a gentle brace when you:

• Lift a suitcase into a car boot or an overhead locker.
• Pick up a child or a heavy box.
• Carry shopping bags, especially if they’re all on one side.
• Push a heavy door, trolley or piece of furniture.

Carrying on one side

Carrying a heavy bag in one hand pulls your body sideways. The muscles that resist that pull are the ones your side planks have been training. Many people find that standing tall and bracing gently makes a one-sided carry feel steadier.

Breathing while you brace

Just like in your plank, it’s easy to hold your breath when you lift. Keeping a steady breath while your middle stays firm helps you stay in control, especially for longer carries.

Something to try this week

Next time you lift something heavy, take a moment to brace gently before you lift, then keep breathing as you move. Notice whether it feels steadier than usual.

What to take away

• The muscles that hold your plank also keep you steady when you lift and carry.
• A gentle brace works standing up, just as it does on the floor.
• Side planks help with carrying things on one side.
• Keep breathing as you brace and lift.

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