People suffering from high blood pressure have been informed that performing one particular exercise can ‘significantly’ lower it within just four weeks. Studies have demonstrated that the isometric plank and wall squat proved beneficial for participants experiencing lower back pain – with one scientist revealing how their research into blood pressure yielded remarkable findings.

Individuals grappling with high blood pressure have been advised that a specific exercise could dramatically reduce their levels in just four weeks. Recent studies have confirmed that both the isometric plank and wall squat exercises are beneficial for those with lower back pain. One researcher has revealed significant findings regarding blood pressure improvements.

The exercise highlighted is the plank, which research has shown to be highly effective. Dr. Jamie O’Driscoll, a Cardiovascular Physiology Reader at Canterbury Christ Church University, is delving into the plank’s effects on blood pressure. His investigations yielded extraordinary results, demonstrating a substantial reduction in blood pressure after just four weeks.

Dr. O’Driscoll noted that one study suggested such a reduction could potentially lower the risk of heart attacks and strokes by 40 percent. He explained, “We have participants visit our lab, where we measure their blood pressure, heart rate, and arterial blood flow resistance. Then, they perform the plank exercise in four sets.”

“Our findings show that post-exercise and during recovery, blood pressure drops significantly, which is very promising,” he stated. During the trial, participants experienced a 12 mm Hg drop in resting blood pressure, which Dr. O’Driscoll described as a substantial decrease within just four weeks. Dr. Michael Mosley, a health expert, reacted with enthusiasm, noting the impressive results.

Dr. O’Driscoll further mentioned a Lancet publication that indicated achieving such blood pressure reductions could lead to a 40 percent decrease in the likelihood of strokes and heart attacks. He emphasized, “This is a significant reduction, which could be extremely beneficial for the general population.”

The late Dr. Michael Mosley, who passed away in 2024, shared his excitement about this exercise on his BBC podcast, Just One Thing. He discussed the compelling scientific evidence supporting the plank’s potential for delivering remarkable health improvements.

“On top of that there is new research showing that asymmetric exercises can also lower your blood pressure more than other types of exercise.” Dr Mosley explained that people should perform a 30-second plank followed by a two-minute rest, then repeat the sequence four times. Additionally, he recommends doing a wall squat – positioning yourself against the wall with your back and gradually lowering yourself down – following the same pattern of repetitions and intervals.

Dr Mosley said: “Scientists from Penn State University in the US attached electrodes to 20 participants while they did core exercises to measure how hard their muscles worked. The scientists found doing a plank works your core muscles a lot harder than exercises such as crunches or oblique twists.

The researchers think it’s because the plank provides more three dimensional activation from hip to shoulder rather than just working your abs.

“The good news is that doing core strengthening exercises like the plank and wall squat really could reduce lower back pain. In one study 30 young men and women with lower back pain did a few minutes of daily plank exercises including the side plank where you lean on one arm.

“Each exercise was held for only 20-30 seconds. After only three weeks they reported significantly less pain and a big improvement in their quality of life.”