How many planks should you do

A fit, healthy guy should be able to do a two-minute plank. John is also clear about the value of going beyond two minutes: There is none. More is not better. You may be surprised to learn that one of the record-setting plankers agrees. For a deep dive into the best way to train your middle, read Six Pack Science. But then a large chain moved in, and he needed to do something to stand out from the crowd. He started with an eight-minute plank at home. In early he added five minutes a week until he built up to an hour.

A year ago he planked for more than three hours, breaking the existing record by a minute. Then came his four-and-a-half-hour plank on May More and more people are testing themselves, which means more and more of us understand just how tough it is. He believes the body control he developed in those sports, along with the ability to push himself, gave him a solid platform for extreme planking. But he says the biggest obstacle is mental. These are transferable to many areas in life.

My sole experience with a three-minute plank left me hungry for less. Fortunately, new research makes a powerful argument for shorter holds performed more frequently. JavaScript seems to be disabled in your browser. For the best experience on our site, be sure to turn on Javascript in your browser. They allow you to work your hips, legs, arms, chest and shoulders.

And working several different muscles at the same time helps to stimulate muscle building hormones, which can improve your overall strength. The plank is an isometric core exercise. This is not only great for strength building but is also fantastic for burning fat and building endurance.

Planks involve a good amount of concentration to help you maintain the correct position while pushing through the burn. So many of us suffer from back problems — from sitting down at a desk all day, standing up all day or simply having weak back muscles. Planks are great for working your lower back and building up strength without putting too much pressure on your spine. But not only are these key in terms of functional fitness, strengthening your core will also help you when weightlifting.

Doing a plank is a bit like doing a press up but without moving your arms. Beginners and those with shoulder problems will want to place their elbows and forearms on the floor. But the plank can also be done with straight arms and elbows locked out underneath your shoulders.

Your core muscles should be tensed so that they can take your bodyweight and your spine should be neutral. You will want to keep your forearms flat on the floor and pointing directly in front of you.

Wells also points out that to see results, you need a well-rounded training program. Whether you are a yogi or a HIIT fanatic, planks are an effective and efficient exercise to strengthen your core as well as the rest of your body. And try not to get hung up with the numbers on the clock—quality is much more important than quantity, as executing a perfect plank for a short period of time will reap you more rewards than doing one the wrong way for longer.

Thank you [email] for signing up. Please enter a valid email address. Your Privacy Rights. To change or withdraw your consent choices for Byrdie. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.

We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Wellness Fitness. By Leah Groth. Leah Groth. Leah Groth is a contributing writer for Byrdie where she covers all things fitness. Byrdie's Editorial Guidelines. Medically reviewed by Briana Bain. Fact checked by Aaron Johnson.