Struggling to hold a plank for one minute? You’re not alone. Many find this seemingly simple exercise challenging due to the significant core, shoulder, and leg strength it demands.
If you’re unable to maintain the position for a full minute, it likely indicates that your muscles need more endurance training. Fortunately, with targeted exercises, you can build the strength and stamina necessary to conquer the plank.
What Is the plank exercise?
The plank is an isometric exercise designed to strengthen the core muscles, including the rectus abdominis, internal and external obliques, and erector spinae, which supports the spine. Additionally, it engages the back, shoulders, and legs, enhancing overall stability and posture. The longer you hold the position, the more your muscles work, making it an effective way to build endurance and core strength.
Benefits of planking
Having plank exercises into your daily routine offers numerous health benefits. Strengthening your core enhances balance and posture, which can reduce the risk of back pain. Planks activate multiple muscle groups, aiding in body toning and sculpting. Research published in Medicina in 2021 supports the effectiveness of planks for developing both strength and endurance. They also help boost metabolism and support weight loss.
Exercises to improve your plank hold
If you’re finding it difficult to maintain a plank for one minute, consider these exercises to enhance your core strength and stability:
Glute bridges
Lie on your back with knees bent and feet hip-width apart.
Press your heels into the floor and lift your hips, squeezing your glutes.
Lower your hips back down slowly. Perform 3 sets of 12-15 reps.
Mountain climbers
Begin in a high plank position.
Alternate bringing your knees toward your chest rapidly while keeping a strong plank.
Aim for 3 sets of 30 seconds.
Plank with Shoulder Taps
Start in a high plank.
Lift one hand to tap the opposite shoulder, then switch sides.
Keep your hips steady. Perform 3 sets of 20 taps.
