Core
Plank Challenge: How Long Should You Hold a Plank?
Watch the full workout, then copy it with me.
Copy each move
Forearm plank
Plank from the side
Side plank
Hold a forearm plank as long as you can with good form. Mine is 2 minutes 10 seconds. What's yours?
Good form first
- Elbows right under your shoulders
- A straight line from your shoulders to your heels
- Squeeze your glutes and pull your belly button in
- Stop when your hips sag. That's your time.
Your plan, by your time
- Under 30 seconds: 4 sets of 20 seconds, 20 seconds rest
- 30 seconds to 1 minute: 3 sets of 45 seconds
- Over 1 minute: add 3 sets of 30-second side planks on each side
Do it three times a week and test again in two weeks.
Do you need a 5-minute plank?
No. Past about 2 minutes you get more from harder versions (side planks, plank shoulder taps) than from holding longer.
Try my 5-minute core routine next: plank, dead bug, side plank and bicycle crunches.
What I use for this workout
- A thick exercise mat: 6-10 mm thick so your knees and wrists don't hurt on a hard floor
- An interval timer app or a kitchen timer: so you can hold the plank without watching the clock
Want the full plan?
Every week of workouts, day by day, with a video for every move.
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