Planking, one long one or several short ones?

GothyFaery

So we started a planking challenge at work. The goal is to hold it as long as you can and gradually increase that time to hopefully 5 minutes after 30 days. As fun as it is to watch everyone and see them all improve, I'm looking to tighten my stomach up so I feel more confident in a bikini in 6 weeks. So should I focus more on several 20 or 30 second planks or continue trying to build up my time for one big long one? What's better for what I'm looking for?

GothyFaery

Any one have any advice at all?

daniellabella986

Try going for a one minute plank in between your circuit training. I usually do a round of whatever, then go for a plank or a short set of them. It's good to break them up I think, and it'll work your whole body in between everything else.

tyrsnbdr

Here is an article on improving planks. Not about lenght but intenisty. I went from 3x 1 min planks to 4x 30 sec planks and I"m getting significant stronger in my core. Instead of suffering through the minute, I"m attacking the 30 seconds.

http://www.t-nation.com/training/superhuman-planks

Hope this helps.

mitchiejo

I usually do 35 second planks in between other things as part of my weight workout. I end up doing 3 planks, 3 planks with mountain climbers and 3 planks with side step outs.