How long can you PLANK for?

Geminieve24
Geminieve24 Posts: 364 Member
in Fitness and Exercise
Hello! I have been trying to focus on strengthening my core. I've started planking every other day (or so), about a month ago. I'm up to 2 sets of one minute and 15 seconds. My question is: How long can you Plank for? What's considered an average length of time? Can you Plank every day? Any additional recommendations while planking?
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Replies

  • just_Jennie1
    just_Jennie1 Posts: 1,233
    2-3 minutes.

    The longest I ever planked for was a little over 7 minutes. There was a contest going on at the fitness center where I worked. I won. :glasses:
  • 1ZenGirl
    1ZenGirl Posts: 432 Member
    Oh I basically suck.

    Currently wide leg stance for one minute.
  • mingecrackers
    mingecrackers Posts: 152
    Keep your back straight. If you're having trouble to start off with, try doing it with your feet against a hard surface until you are strong enough to do it without ^_^
  • carrietehbear
    carrietehbear Posts: 384 Member
    Right now I'm doing 3 sets of 90 secs... the longest I've held it is 3 minutes.
  • M00NPYE
    M00NPYE Posts: 193 Member
    50 seconds...
  • edixon908
    edixon908 Posts: 68 Member
    About the same as u, alittle more than 2 minutes (on a good day).
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    I haven't timed it for a really long time, so I'm not sure.

    If you're looking for more of a challenge, try putting your feet on a ball (one of those big exercise balls). If it's under your knees, it won't do much, but if you have just your toes on it, it can become quite challenging.

    :smile:
  • arabianhorselover
    arabianhorselover Posts: 1,488 Member
    Do you do the side ones, also? I really hate those.
  • porcelain_doll
    porcelain_doll Posts: 1,005 Member
    The last time I planked, I collapsed at 30 seconds. But in the past, I've gotten up to 1 - 1 1/2 minutes. My core needs some work.

    I don't see why you can't plank every day unless you are terribly sore, then I'd let your muscles rest for a day or two.
  • carrietehbear
    carrietehbear Posts: 384 Member
    I prefer side planks for some reason.
  • Geminieve24
    Geminieve24 Posts: 364 Member
    Do you do the side ones, also? I really hate those.

    Oh that's a good idea. I've just started so I want to master the basic plank and start adding to them :)
  • ruffnstuff
    ruffnstuff Posts: 400 Member
    Do you do the side ones, also? I really hate those.

    WORD! Hate those suckers.
  • AlliBarlik
    AlliBarlik Posts: 111 Member
    I finally made it to 45 seconds last night. Killed me! I think my trainer is cheating.
  • bizco
    bizco Posts: 1,949 Member
    3 sets of 2 minutes each while feet are elevated on the bench and arms are elevated on a Swiss ball. Killer!

    Edit: I do this every other day.
  • ShellyBell999
    ShellyBell999 Posts: 1,482 Member
    3 sets for two min. ea. 3-4 times a week.
  • FerretBuellerr
    FerretBuellerr Posts: 468 Member
    I'm so pathetic...I don't even think I can hold for 20 seconds :sad: My core strength has always been terrible however and resulted in some bad back problems. :frown:

    For those who clearly rock at planking, do you just gradually build up to it by doing it day after day, or is there more to it than that? (I know, probably a stupid question).
  • Serah87
    Serah87 Posts: 5,481 Member
    Just started a couple of weeks ago, 3 sets of 25 seconds. :sad:
  • SlimJanette
    SlimJanette Posts: 597 Member
    The longest I have ever held it for was 1 minute and 34 seconds.
  • bcattoes
    bcattoes Posts: 17,299 Member
    The longest I've done is 2 min. I'm sure I could do a little longer if there were some type of prize involved. And could probably last longer straight arm than on elbows. But I rarely hold it past 60 sec because I think planks may be the most boring exercise in the history of exercise.

    ETA: I can't do side planks as long as regular. I think my record for side is 90 sec.
  • bcf7683
    bcf7683 Posts: 1,653 Member
    1min 35 secs x 2 w/ a 45lb plate on my back, 3 times a week... Longest I've ever held that was almost 2.5 mins. Thought I was going to DIE.
    Also do side planks w/ 25 lb dumbbell on my side. Crazy to think that it used to be hard to me to do a plain plank for a minute with no weight.
  • HornedFrogPride
    HornedFrogPride Posts: 283 Member
    If you plank daily, you can really strengthen your core & lengthen your planks. There's a whole #plankaday movement on Twitter. If I forget to plank, the Plank Police come after me! :laugh: Seriously, though, I've planked over 6 minutes twice. It wasn't easy but I built up to it gradually and had "plankoffs" with friends (we kept outplanking each other, causing us to leapfrog each others' plank PRs). Variety helps, too. Try high plank, low plank, side plank, reverse plank (y'all forget to suggest this one!), etc. And if you know you can't plank for a long time for whatever reason, try plank intervals (1-2 min each). See how many plank intervals you can do. Now we do "plankoffs" against family members for entertainment too! Soon you will be a plank star! :glasses:
  • minimalistmom
    minimalistmom Posts: 137
    Pre-pregnancy: 2-3 minutes.

    Side planks: A totatlly different story. I can't hold those as long. Heck I'm lucky if I can hold those for 45 seconds to a minute.
  • LaurenEileen74
    LaurenEileen74 Posts: 142 Member
    2 minutes a day
  • thesifter
    thesifter Posts: 107 Member
    Daily 3 * 2 minute planks ooof. 1 minute rest between. A bit wobbly there at the end.
  • niricava
    niricava Posts: 89 Member
    I'm up to 1.5 minutes...on my way to 5 minutes by the end of the month.
    For the person who mentioned how you build up to doing more, I'm doing a 30 day fitness plank challenge that has you start at 20 seconds and do a little more every day to work up to 5 minutes, resting every 5 days. Check out 30dayfitnesschallenges.com

    It's boring but I can definitely feel it working!
  • CharleePear
    CharleePear Posts: 1,948 Member
    I can do about 30 seconds but only two sets. I am still working on my core. I prefer russian twists with a 10kg medicine ball but I should do more planks.
  • CheeksBryant
    CheeksBryant Posts: 193 Member
    I started a week ago at the advice of my Zumba instructor. So every day we plank (7 days a week), we started at 40 seconds (some do 30) and increase it by 10 seconds every two days. I'm on 80 seconds right now with three different planking poses...man I can feel it to! Love it!
  • ktsimons
    ktsimons Posts: 294 Member
    I'm so pathetic...I don't even think I can hold for 20 seconds :sad: My core strength has always been terrible however and resulted in some bad back problems. :frown:

    For those who clearly rock at planking, do you just gradually build up to it by doing it day after day, or is there more to it than that? (I know, probably a stupid question).

    i can do 1 for 3 minutes then 2 more for 2...trying to get to 3 sets of 3! I have very strong shoulders so it is really all about abs for me...

    you should gradually build up to it...google "this is why we plank" it has an excellent photo of what muscle groups are used (i would GIF it but i don't know how! LOL) ... Whatever makes thoes muscles stronger will make planking easier. this is why we plank also has a "challenge" that will help you build up, too...
  • BL_Mark
    BL_Mark Posts: 183 Member
    My wife started planking last week and I've decided to do it with her. I have an umbilical hernia so sit-ups and crunches are out of the question for core strengthening. But planking seems to be low impact enough.... we're up to 1 minute and I think we jump up to 90 seconds tonight.
  • cpsqueen87
    cpsqueen87 Posts: 7 Member
    OMG. You are a bad *kitten*! I would have passed out!

    My max so far is a 1 minute plank. I just started about a month ago. My body feels great afterward but during the plank my muscles get all shaky. I hope that is normal...

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