Planks question

LiveOnceBeHappy

I would like to start doing planks. I see people say to do "sets" of them.

How many 30-second planks makes one set?
How many sets at a time would be optimal?
I understand that increasing the hold time of each plank is good.

I hate to exercise, but this seems like something I can do to improve core strength.

Thanks,

Female, 53, 119 lb now.

Jthanmyfitnesspal

Do you mean planks and only planks? I guess that's fine. I don't think any particular rule has been established as to what are the optimal plank set is, but if you can already do one 30-second plank, you're off to a good start.

When I've done them, it's been as part of a core "suite" that includes a number of other ab exercises. In that, we just did one plank of 60 seconds (many people took a break to make it through).

tulips_and_tea

There are a couple different apps specifically for planks that you can download on your phone. I use them regularly. They are progressive and teach all the different variations, which is important for progress.

ninerbuff

No reason to actually do more than a 2 minute plank if strengthening is your goal. Anything beyond 2 minutes is just endurance at that point and unless you're in a sport of job where you have to continually contract your abs to perform something, then going beyond 2 minutes doesn't improve the abs any more than what you've already done.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition