Time your plank, set a goal, and watch your hold get longer.
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How to do a plank
- Lie face down, then lift onto your forearms and toes, elbows under your shoulders.
- Keep a straight line from your head to your heels.
- Squeeze your glutes and brace your stomach. Don’t let your hips sag or rise.
- Breathe normally and stop when your form breaks.
Building up
| Level | Typical hold | Next step |
|---|---|---|
| Starting out | 10–20 seconds, or on your knees | Add 5 seconds a session |
| Getting there | 30–60 seconds | Do 2–3 rounds with a short rest |
| Strong | Over 60 seconds | Try side planks or lifting one foot |
Planks count towards the muscle-strengthening activity adults are advised to do on at least 2 days a week.
Frequently asked questions
How long should I hold a plank?
Hold it for as long as you can keep good form. Several shorter holds are better than one long one with a sagging back.
How often should I plank?
2 to 4 times a week is plenty, alongside other strength exercises.
Are my times saved?
Yes, in this browser only. Nothing is uploaded.
Sources
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