At first glance, both moves seem totally different. One’s on the floor, the other has you pressing your back against the wall. One screams “ab workout,” the other looks like a quad killer. But don’t be fooled—both are secretly great for your core, and each has its own perks depending on what you’re after.
If you’re trying to choose the right move to fire up your midsection (and maybe even your legs or upper body), let’s break it all down in a way that actually makes sense.
The 1-Minute Plank: More Than Just an Ab Burner
The plank has become a gold-standard move in core training, and for good reason. It looks easy until about 20 seconds in when your body starts to shake and your brain starts to question your life choices.
What it targets:
- Core (especially deep stabilizers like the transverse abdominis)
- Shoulders
- Glutes
- Quads
- Lower back
How it works:
In a high plank position, you’re holding your body in a straight line from head to heels. Your core works to keep your hips from sagging, your shoulders stay stacked, and your entire body stays tight and braced.
What makes it awesome:
- Works more than just your abs
- Builds full-body tension
- Improves posture and shoulder stability
- Can be done anywhere
Common mistakes:
- Dropping your hips or letting them rise too high
- Letting your head hang or overextending your neck
- Holding your breath (don’t do this—seriously)
Pro tip: Squeeze your glutes and thighs tight, and press the floor away with your hands. It’ll take pressure off your back and help you engage your core better.
The 1-Minute Wall Sit: The Silent Leg and Core Crusher
Now let’s talk about the underrated wall sit. This one looks super chill—you’re just sitting there against the wall, right? Not quite.
What it targets:
- Quads
- Glutes
- Hamstrings
- Core (especially lower core and deep stabilizers)
- Mental toughness, no joke
How it works:
You slide your back against a wall and lower into a seated position, knees at 90 degrees, feet flat. Your legs take the brunt of the load, but your core is constantly working to keep your back flat and your balance steady.
What makes it awesome:
- Builds endurance and strength in your lower body
- Strengthens your core in an upright, functional way
- Helps with posture and spinal alignment
- No equipment or floor space needed
Common mistakes:
- Knees pushing too far forward
- Arching your lower back
- Resting hands on thighs (yep, that’s cheating)
Pro tip: Keep your core engaged the entire time. Draw your belly button in gently toward your spine and stay upright through your chest.
Which Is Better for Core Strength?
Honestly? They both are. But the “better” one depends on your goal and where you’re at in your fitness journey.
Choose the Plank if you:
- Want a full-body static hold that directly targets your core
- Need to strengthen your shoulders and improve posture
- Want more variety (side planks, forearm planks, shoulder taps—you name it)
- Prefer floor-based workouts or want to integrate it into yoga or Pilates
Go with the Wall Sit if you:
- Want a serious leg and core challenge
- Need an upright core move that doesn’t strain the wrists
- Are working on balance, stability, or preparing for real-world movements
- Want something that doesn’t require getting on the ground
If you’ve got time, why not do both? A quick combo could look like this:
- 1-minute plank
- 30 seconds rest
- 1-minute wall sit
Repeat that circuit 2–3 times and you’ve got a killer core + leg burn with zero equipment.
Real-World Core Training Is About Variety
Here’s the thing: your core isn’t just about getting abs or holding one perfect pose. It’s about being strong in different positions, under different types of load and tension.
- Planks teach your body how to resist movement and brace during dynamic activity.
- Wall sits challenge your core while your lower body carries your weight in a more upright, real-life position.
In daily life, your core works to stabilize whether you’re picking up a box, climbing stairs, or just standing with good posture. Doing both of these movements regularly gives you a more complete, practical kind of strength.
Final Thought
If you’re picking between a 1-minute plank and a wall sit for your core, you really can’t go wrong. One brings total-body tension and floor strength. The other delivers a grounded burn that sneaks up on your abs while lighting up your legs.
Try them both. Pay attention to how each one feels. Over time, you’ll start to notice not just better abs, but better posture, stronger lifts, and more confidence in how you move.
