What’s the deal with planks?

Planking is one of the most straightforward, yet efficient core exercises out there. You can do it anywhere, anytime. You don’t need specific workout gear and all it takes is 5 minutes max. Wondering how something so simple can be so efficient? It’s hard to believe, but take our word for it, planking will develop your resistance to fatigue like almost no other exercise. Here’s how:


Which muscles are affected by the plank?

Planking strengthens your whole body, especially the core, including muscles in your back, legs, hips, glutes, shoulders and chest. The longer you can hold the plank, the higher your resistance to fatigue gets. On top of that it might help improve your posture, reduces back pain and boosts your performance in every kind of sporting activity.


How to plank

Place the forearms on the ground with the elbows below the shoulders, and arms parallel to the body. If flat palms bother your wrists, clasp your hands together. Fix a point between your hands with your gaze. Your knees and hips are fully extended. Now for the most important part – your core. Your core has to be fully engaged. Imagine pulling in your belly button whilst breathing out. That also helps to tighten your glutes, which are very active in the plank position as well. Make sure your body forms a straight line from head to heels.

OM_PerfectPlank_01 OM_PerfectPlank_02


Don’t mess up with these mistakes:

1. Body not in a straight line

Either your butt is too high in the air or your hips sink to the ground. Both are signs of a weak core and by doing this, you are reducing the effectiveness of the exercise.



2. Wrong head posture

Keep your head in a neutral position to extend your spine and keep it straight. Fix a spot on the floor a few inches in front of you to make sure that you don’t crane your neck up or drop your head down to the chest.



3. Arched back

If your upper body drops down, your shoulders are inactive and without tension. This mistake can lead to lower back pain. Imagine holding one straight line from your shoulders to your feet and don’t forget to squeeze your glutes – this is always very important.



4. Bent knees

Through bent knees you give your butt a break and loose tension in your body. Straighten your legs and pull your kneecaps up your thighs to support your hips and maintain proper form.

But be careful when doing the plank position. Make always sure to maintain proper form to prevent injuries. If the exercise is new to you, just start with holding it for several seconds and slowly level up your time.


The plank challenge

Believe it or not, the longest plank held is 8 hours and 1 minute. It was performed by a chinese man in May 2016 in Beijing. Don’t expect to hold a plank for this long though. The time you can hold a plank depends on your core strength and fitness level. The average time for planking is 1 to 3 minutes, but there is no real limit.

Now it’s your turn: Set a timer, take on your own challenge and plank as long as you can. Remember, it’s a mental challenge as well as a physical one. So get your head in the game and get planking.

What’s your plank record? We want to know. Leave a comment below.

Take part of the discussion

  • Tasleema Desai

    I’d say I’m a beginner, with a decent body type, and I can hold a plank for a full minute. The 8hrs fact blew me away, still can’t get over it tbh lol

    • seana

      Don’t worry if you are a beginner. The more time you spend planking, the longer you will be able to hold it. Hard work is always rewarded. #KeepPushing

  • Joakim Mattsson

    When I’m in decent shape, I can hold it for about two minutes before i lose my concentration. Right now I can hold it for about a minute and a half.

    • appie

      ‘Raises hand’ same here

  • James M Massey

    Same here. Minute and a half. Not too bad for a noob.

  • Gideon Boyle

    “Through bent knees you give your butt a break and loose tension in your body.” <– This is not a sentence.

  • Kristjan Posavec

    3 minutes

  • Mannyman

    1.5 min daily

  • appie

    Ive hit 130sec, maybe even longer, with a overweight body.. im pretty impressed by myself seeing these reactions.

  • Michelle

    During a plank challenge, I managed 4m 45sec

  • Jaron Schipper

    Right now i can do 7 min. A few times a week depending on how my abs feel.

  • John Smith

    Getting back into it, tried to do a 6min rotation between planks and side planks (no breaks). Made it 4+ and collapsed. It’s the mental bit that kills.

  • Omar Casserly

    My max hold so far is 7 minutes and just over 30 seconds. The plank really works full body indeed. I was dripping sweat by the end and thank god for music to let me zone out from the pain.

    • seana

      7 minutes and 30 seconds…incredible! Nice work. Keep it up and let us know when you make it to 8! #ClapClap

  • Ricky Hansen

    5 minutes… I find it really hard to come beyond that point…

  • Hamide Keskin

    9 Mins!