Skip to main content

How Long Do You You Need To Hold A Plank? | Everything You Need To Know About Planks

How Long Do You You Need To Hold A Plank? | Everything You Need To Know About Planks
World’s leading online sports nutrition brand1 year ago
View Myprotein's profile

Planking is the perfect exercise for strengthening your core muscles, making you feel the burn all over. But its versatility and benefits are often overlooked, and there’s actually much more to it than you may realise. Here’s everything you need to know about planks. 


Why is Core Strength Important?  

The core is a group of muscles that hold your pelvis, lumbar spine and ribs together, enabling movement and stabilising the spine. A strong core can improve function and health, prevent lower back pain and keep your middle looking toned and tight.   

Keeping your core tight also helps stabilise your body to lift heavier during exercises as varied as squats, pull-ups and lateral raises. 

And the plank is as useful for beginners as it is for advanced gym-goers. There are loads of variations that can make it increasingly difficult, so you can still progress and overload your core. 


Everything You Need to Know About Planks  

If you're keen to give planking a go, make sure you've got something soft to put under your elbows or forearms. This could be anything from a mat, carpet, cushion, or even a coat. 

A good starting point is to get on all fours, with your forearms and knees on the ground. Keep your hips up and in line with your shoulders and pull your belly button in towards your spine to create a brace position. 

Don't worry if you start to wobble while doing the plank — this is a sign that your muscle fibres are starting to coordinate and will improve with practice. 

If you can hold the position for over 30 seconds with ease, step it up a notch and try planks on your forearms and toes. Keep your hips tucked, body aligned, and try squeezing your glutes and quads for extra support. 


Key Teaching Points:  

  • Put your weight on your toes and your forearms  
  • Your elbows should be directly under your shoulders   
  • Your feet should be hip-width apart and legs straight   
  • Tuck in your hips to keep your back flat
  • Draw your shoulder blades back to keep your spine aligned
  • Tuck your chin and look at the floor  

If you're finding it tough to keep your hips level, place a small ball on your lower back. If it stays put, you're straight. 

When starting out, once a week is fine for this exercise. But for the best results, aim for two-three sessions a week. Start with 20 seconds per set and two sets per workout, gradually increasing the time to a minute. Then, you can try more challenging variations.   

Planks are a great coordination exercise for your core, especially when you're working on other muscle groups. You can also add some accessory exercises to focus on different parts of your core. 

Here's a sample core workout. Repeat it three times a week for four weeks before mixing things up: 

Exercise   Reps/time  Sets 
Plank  30 seconds  3 
Back Extensions  12  2 
V crunch  12  2 
Russian Twists   12 each side   2 

Types Of Planks

The sniper plank:  

Get into the traditional plank position but this time widen your elbows and feet. Your hips will be lower to the floor, making it tougher to keep them up and your back straight. This will give your joints a workout and take your core activation to the next level. 


Superman plank:  

Start in the traditional plank position, then lift one arm and hold for three seconds. Then, lift one leg, and finally, lift the other arm and leg. To make it even harder, lift one arm and the opposite leg at the same time. Use the ball on your back to check you’re keeping straight.   


Suspension trainer plank:  

Lower the suspension trainer to ankle height and place your feet in the stirrups. Place your elbows on the floor and extend onto your hands in an extended plank. To make it even harder, walk your hands forward. 


Stability ball plank:  

Set up with feet on the floor and elbows on a stability ball. Keep your hips slightly higher for this one, but you can roll out the ball a bit to make it more challenging to stabilise and feel the pressure build. 


Take Home Message  

It's crucial to keep working on your core muscles to maintain a healthy back and improve your overall strength. 

The plank is a top-notch exercise for toning your core. People often overlook it because it doesn't seem very exciting, but there's actually loads more to it than meets the eye. 


Want more training advice?



'I Feel Stronger & Less Stressed' | PT Reviews 75 Soft

'It has given me the motivation to increase my time spent on exercise'

2 years agoBy Emily Wilcock
World’s leading online sports nutrition brand
View Myprotein's profile
Founded around a kitchen table in 2004, Myprotein’s vision has always been to revolutionise how we power movement. In 2011 Myprotein became part of the THG family, and by 2016 we proudly claimed the title of the world’s leading online sports nutrition brand. Over the last 20 years, we’ve created game-changing supplements like Clear Whey and Dry Scoop Pre-Workout and launched new brands tailored to your needs including MP, Myvitamins, Myvegan and MyPRO. We exist to break boundaries. To help you cut through the noise in the fitness industry and get down to the information you can trust. Our blog features articles from trusted PT’s, nutritionists and dieticians with tons of experience in the industry. We listen to what topics you’re interested in, and dip into our pool of experts to give you information you can trust.