Planks May Lower Blood Pressure Better Than HIIT

If holding a plank is part of your workout routine, here’s some good news: it might be doing more for your blood pressure than you think. According to a 2023 meta-analysis, isometric exercises movements where muscles contract without visible movement may lower blood pressure more effectively than high-intensity workouts or traditional cardio.

So yes, staying still might actually do your heart a lot of good.

What Are Isometric Exercises?

Unlike dynamic movements such as squats or running, isometric exercises involve holding a position under tension without moving your joints. Think:

• Planks

• Wall sits

• Glute bridges

• Isometric bicep curls (static holds)

• Squeezing a handgrip

These exercises build muscular strength and endurance while creating sustained tension that may help improve how blood vessels react to pressure.

The Science Behind the Blood Pressure Benefit

The 2023 analysis led by researchers including Dr. Jamie O’Driscoll, associate professor of lifestyle medicine at the University of Leicester pooled data from multiple studies and found that isometric training reduced resting blood pressure more effectively than aerobic exercise, dynamic resistance training, and even HIIT.

Though the mechanisms aren’t fully understood, researchers believe this type of training:

• Enhances vascular function

• Improves autonomic nervous system regulation

• Lowers heart rate over time

• Improves how efficiently the heart pumps blood

Just a Few Minutes Can Help

Isometric workouts are not just effective they're also practical. Research suggests that doing just three to four sets of two-minute isometric holds, with brief rests in between, can deliver meaningful improvements in blood pressure.

That’s under 15 minutes of effort and no fancy equipment required.

Why It’s Not a Replacement for Cardio

Despite the promising findings, experts are quick to note that isometric training should complement not replace traditional exercise. Aerobic workouts like walking, jogging, swimming, and cycling still play a critical role in cardiovascular health and endurance.

According to the American Heart Association, adults should aim for:

• At least 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes of vigorous activity)

• Plus two sessions of strength training, including isometric and dynamic resistance moves

Combining cardio with isometric training offers a well-rounded approach to blood pressure management.

How to Add Isometric Exercises to Your Week

Start small and build gradually. If you're already walking or doing resistance training, sprinkle in static holds like:

• Planks (hold for 30–60 seconds)

• Wall sits (hold for 30–90 seconds)

• Glute bridges (hold at the top for 10–20 seconds)

Repeat for 2–4 sets, with 30–60 seconds of rest in between. Focus on form and breathing steadily throughout.

Movement, Even Minimal, Makes a Difference

Dr. O’Driscoll emphasized that even short bouts of activity can have significant health benefits:

“From a public health perspective, even a little is great. Something is definitely better than nothing.”

This approach makes isometric training especially appealing for those with limited time, mobility issues, or exercise anxiety.

Bottom Line

Isometric exercises like planks and wall sits are simple, efficient, and backed by science for improving blood pressure. While they shouldn’t replace aerobic activity entirely, they make an excellent, low-impact addition to any routine.

If this inspired you to try a new move, subscribe to our newsletter or share it with someone who wants better heart health without high-impact workouts.