A Beginner's Guide to Planking: Learn How to Plank Longer and Strengthen Your Abs

Co-authored by Dean Theriot and Hannah Madden

Last Updated: August 4, 2024 Fact Checked

The plank exercise is a great way to strengthen your core, your back, and your legs. As a beginner, you might not be able to hold a plank for very long, which is okay! We’ve answered your questions about the plank so you can set your own goals and work your way toward a stronger body.

Question 1 of 7:

How long should I hold the plank for best results?

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When you first start out, you might only be able to hold a plank for 5 to 10 seconds, and that’s okay! As you get stronger and your body gets used to the position, try holding it for longer and longer.^{[1]
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Hold a plank for 2 minutes maximum. Experts note that after 2 minutes, you’ve reached the maximum benefits that the plank can give you. If you can hold it for 2 minutes straight without wavering, you’re building muscles and burning calories to reach your fitness goals.^{[2]
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- If you want to test your core strength, lie on a Bosu Ball with your tailbone in the middle of it. Hold the entire body suspended on the Bosu Ball parallel to the ground. If you cannot hold this position for at least 10 seconds, the core needs some work!^{[3]
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  Dean Theriot
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  Expert Interview. 22 January 2021.}

Question 2 of 7:

How do you do a plank correctly?

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Balance on your forearms and your toes with your body off the ground. Start by lying on your stomach with your forearms underneath you. Keep your elbows directly underneath your shoulders with your palms down. Engage your abs and your torso to rise up onto your toes, keeping your hips and stomach off the ground. Squeeze your legs and your glutes to keep your body in a straight line.^{[4]
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- Holding the plank only works if you’re in the right formation. If you have to sway your back or raise your rear end to hold the plank, it’s time to drop down and take a rest.

Question 3 of 7:

How many reps of planks should I do?

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Try doing 1 to 6 reps every day. When you first start out, you may only be able to hold one plank a day, which is fine! As you build strength, you can work your way up to 2 planks, then 3, and so on.^{[5]
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- If you can’t do all 6 planks in a row, that’s totally fine. It might be easier to space them out throughout the day.

Question 4 of 7:

Is holding a plank for 30 seconds good?

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Half a minute is a great amount of time to hold a plank, especially if you’ve never done it before. If you can’t reach 30 seconds right away, don’t sweat it—just keep trying until you can.^{[6]
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Question 5 of 7:

What happens if you do planks every day?

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Planks are a great full body workout that target your abs and your core muscles. If you do planks every day, you’ll probably notice that your core muscles are stronger, which is great for balancing and holding your form during other exercises.^{[7]
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In the plank, your glutes, quads, and hamstrings are also getting a workout. Squeeze your legs tightly in the plank position to get the full effect of this exercise.^{[8]
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Question 6 of 7:

Does the plank get easier?

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Yes, the plank gets easier the more often you do it. When you first start out, you might feel shaky or weak as you hold the position. Keep squeezing your legs and your abs, and try to hold a plank for longer periods every time you do it.^{[9]
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- If you’re struggling to hold the plank position, keep your arms in place but drop down to your knees. You’ll still work your abs and your core, but your legs won’t have to work quite as hard.^{[10]
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Question 7 of 7:

Are planks cardio or strength exercises?

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Planks are mostly a strength-building exercise. Since you’re holding a static position and flexing your muscles the entire time, you’re working on building muscular strength. If you’d like to add some cardio to your plank exercises, try modifying them with hip touches or up and down planks.^{[11]
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- Hip touches: Start in a standard plank with your body in a straight line. Slowly rotate your right hip down to the floor, raising your left hip in the air. Keep your body in a straight line as you gently touch your right hip on the ground. Then, rotate your left hip to the left side.^{[12]
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- Up and downs: Start in a standard plank position with your forearms on the floor. Press up with your right hand so you’re balancing with your right palm flat on the floor. Then, press up with your left hand so you have both palms flat on the floor. Quickly lower back down to your right forearm, then your left forearm. Keep your abs engaged and your body in a straight line the entire time.^{[13]
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If you feel any pain in your lower back during a plank, squeeze your glutes to get your body back into a straight line.^{[14]
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You can also do a "Spider-Man plank" by bringing your knees to your upper arms, barely touching the elbow, from the starting position. Do one arm at a time, alternating between them until you complete all the reps you wish to do.^{[15]
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Dean Theriot
Personal Trainer

Expert Interview. 22 January 2021.}

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