The Benefits of Planking and How to Build Up Your Endurance

I love the plank! Whether you're a beginner or an experienced fitness enthusiast, incorporating planks into your routine can enhance core strength, improve posture, and even boost your mental resilience. Here’s a look at the benefits of doing the plank, along with tips on how to build up your holding time. (I'm currently at 2 minutes, but aiming for longer!)

Benefits of Doing the Plank

1. Strengthens Core Muscles

The plank primarily targets your core muscles, including the rectus abdominis, obliques, and transverse abdominis. A strong core supports your spine and helps improve balance and stability, which are essential for almost all physical activities.

2. Improves Posture

Holding a plank engages the muscles that support your spine, promoting better posture. Over time, stronger core muscles can lead to improved alignment and a reduction in back pain, especially for those who sit for prolonged periods.

3. Enhances Flexibility

While primarily a strength exercise, planking can also enhance flexibility in your posterior chain, which includes the back, shoulders, and hamstrings. As you hold the position, these areas are gently stretched, improving your overall range of motion.

4. Boosts Metabolism

Planks are a compound exercise, meaning they engage multiple muscle groups. This can lead to increased calorie burning during and after your workout. By incorporating planks into your routine, you can help boost your metabolism, making it easier to manage your weight.

5. Promotes Mental Toughness

Holding a plank can be challenging, requiring mental focus and endurance. Regularly practicing this exercise can improve your mental resilience.

How to Build Up Your Plank Duration

If you're new to planking or looking to increase your hold time, follow these steps to build endurance safely and effectively:

1. Start with the Basics

Begin by mastering the basic plank position. To perform a plank:

• Start on your forearms and knees.

• Extend your legs behind you and rise onto your toes.

• Your body should form a straight line from head to heels.

• Engage your core.

2. Set a Baseline

Determine how long you can hold a plank with proper form. This will serve as your starting point. Many beginners find they can hold a plank for 10 to 30 seconds.

3. Gradually Increase Hold Time

Once you know your baseline, aim to increase your hold time by 5 to 10 seconds each week. Focus on maintaining good form rather than pushing for maximum time too quickly.

4. Incorporate Planks into Your Routine

Aim to perform planks 3 to 4 times a week. You can start with 3 to 5 sets, holding each for your current maximum time. As your strength improves, gradually increase the number of sets or the duration.

5. Listen to Your Body

As with any exercise, it’s important to listen to your body. If you experience pain or discomfort, stop and assess your form. Consider consulting a fitness professional if you’re unsure about your technique.