How long can you PLANK for?

2

Replies

  • cpsqueen87
    cpsqueen87 Posts: 7 Member
    My response was in response to the 7 minute plank. Sorry, I thought I was quoting...
  • knittinlady
    knittinlady Posts: 143 Member
    I started a 30-day plank challenge on Nov 1. I'm up to 90 seconds now. I do my planks on my hands and toes(like the upward phase of a pushup), instead of the more common elbows and toes. It works better for me, because I have back problems.

    I can feel a difference in my ab strength after less than two weeks. :)
  • dacspace
    dacspace Posts: 109 Member
    Currently my longest has been 1 min 30 sec x 2 sets but I'm working on it! I do basic planks, side planks and unstable planks all the time with my trainer. It's part of mycore routine. I also try to do them at home but that doesn't always happen.

    Unstable planks are the most difficult for me, regardless of which unstable option I choose. My go-to on an unstable is to drop one arm to elbow then back up and then do the same with the other arm. Not sure if that makes sense but basically you are up and down on either arm, alternating back and forth. Planking on a medicine ball (hands on it) is the most "fun" (if planking can be considered fun) because it truly engages me more and makes me concentrate the entire time so I don't land face first into the floor or ball!
  • MasterKat
    MasterKat Posts: 149
    I started planks about 2 weeks ago... but I needed to spice it up a bit. I started the below link this week.... WOAH MAMA! My core is S O R E!!! :bigsmile: But it's fun so far! The side plank with the leg lift is my challange! I'm about 30 seconds for all....adding 10 seconds Sunday!

    http://www.shape.com/fitness/workouts/abs-workout-secret-formula-flat-stomach
  • suelegal
    suelegal Posts: 1,282 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.

    You are a MONSTER! I can see I'm going to have to start planking again!
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    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...

    It was tough but I wanted to win! LOL.

    I was pretty sore the next day.
  • rileamoyer
    rileamoyer Posts: 2,412 Member
    working on the 30 day plank challenge. My goal for tomorrow is 2 1/2 minutes. This is one plank a day with a rest day about every 7th day. Goal at end is 5 minutes. I read recently the record is 37 minutes by a 72 year old woman. This is basic plank on elbows. I do regular and side planks several sets in yoga 2 x a week.
  • RonW956
    RonW956 Posts: 105 Member
    I do a total of 6 planks a day, 3 in the morn & 3 in the evening. I can hold at 2 minutes each with 1 min rest in between... I'll have to time myself again to see how long I can hold it...
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    http://www.menshealth.com/fitness/best-abs-workout
  • maybeazure
    maybeazure Posts: 301 Member
    LOL. I made it 29 whole seconds once. Then I had to rest for two days. At least I know something I can work on.
  • RonW956
    RonW956 Posts: 105 Member
    I do 3 sets of 2 minute planks with 1 min rest in between daily, my personal best last time I tried was 4 min 17 secs.

    Look up George Hood on you tube.... world record plank holder @ 3+ hrs
  • ShibaEars
    ShibaEars Posts: 3,928 Member
    The longest I've held is just over 2 minutes, that was earlier this year.

    I do side planks with dips (touch hip down to floor and back up), and high planks as well. I do some form of plank several times a week.
  • Linli_Anne
    Linli_Anne Posts: 1,360 Member
    I just successfully completed 3 sets of 90 seconds each 2 days ago. I tack this on the end of my Stronglifts Workout A.

    Next Workout A I will be attempting 3 sets of 105 seconds (1 minute 45 seconds). It's killer, and I LOVE how I feel when I do them!
  • angieroo2
    angieroo2 Posts: 970 Member
    15 seconds on my forearms with my feet touching. I need to work on increasing the duration.
  • BumbleBean86
    BumbleBean86 Posts: 6 Member
    Im currently on 240secs with 5 second breather at half way. I SUCK at side plank. I have dodgy shoulders so plank is a real challenge for me. I do it every day and have a rest day every 7 days. It give me something to look forward to!

    Plank is soool boring its like mental endurance as well as physical. I put my phone between my elbows and watch a film or do that with a book :-)
  • paullynch1
    paullynch1 Posts: 3 Member
    I did the 5 minute plank challenge in May. Since then I do a 4 minute plank at every gym session which is about 3 times a week. I do it midway during a 2.5 hour training session so I have not tried going over the 4 minutes again but I am sure I could if I tried it on a non-gym day. I have to have two motivational songs playing when I do it.

    I try and keep good form and make sure it's my abs doing the work.
  • karencercone1
    karencercone1 Posts: 29 Member
    I have a Love/Hate relationship with planking. I love the results- and like the challenge of Up/Down planks, but hate doing them! I can only last for about 2 min on a great day! Great exercise though.
  • UpEarly
    UpEarly Posts: 2,555 Member
    I do a couple 4 minute planks a day.
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    I can plank for 5 minutes.... When I first started, I could barely hold out for 10 seconds....
  • doctorsookie
    doctorsookie Posts: 1,084 Member
    my record is 7 minutes...straight arm plank.
  • scottacular
    scottacular Posts: 597 Member
    I planked for five minutes once.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    I am limited my how long I can hold my breath because I can't breathe while in a plank position.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    For me, when working abs...
    I do standard plank 90 seconds, roll to side plank 30 sec, roll to other side 30 sec, back to standard plank 60 seconds.
    rest, then repeat 2 or 3 more times.
  • tulips_and_tea
    tulips_and_tea Posts: 5,741 Member
    For me, when working abs...
    I do standard plank 90 seconds, roll to side plank 30 sec, roll to other side 30 sec, back to standard plank 60 seconds.
    rest, then repeat 2 or 3 more times.
    I do this (or similar) as well: 90 sec. standard plank, 60 sec. on each side and I do 3 sets of those each workout. I love them (well, the effects of them) because that's all I have to do to work my core. I do not do any crunches.
  • Sweetvirgo63
    Sweetvirgo63 Posts: 119 Member
    I can hold the plank form for a 1-2 minutes but I rarely do it at this point. It's just not something I can do after I've had anything to eat or drink; I put it in the same category as yoga; gotta do it on an empty stomach.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    For me, when working abs...
    I do standard plank 90 seconds, roll to side plank 30 sec, roll to other side 30 sec, back to standard plank 60 seconds.
    rest, then repeat 2 or 3 more times.
    I do this (or similar) as well: 90 sec. standard plank, 60 sec. on each side and I do 3 sets of those each workout. I love them (well, the effects of them) because that's all I have to do to work my core. I do not do any crunches.

    also do 3 - 4 sets of L-sits....
    about 30 sec....sometimes on a good day 45 seconds....working to 60 seconds
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    While one might build initial strength when starting planking, being able to hold a plank for a long time works more on MUSCLE ENDURANCE and not strength. One could plank for 5 minutes, but suck badly at doing hanging leg lifts or any other exercise that involves using core for resistance training (such as squats, deadlifts, overhead presses, etc.)
    Not downplaying that planks aren't useful, just saying that if the goal is increasing core STRENGTH, then do strength training exercise rather than endurance training exercises.

    A.C.E. Certified Group Fitness and Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • TeamKovacs
    TeamKovacs Posts: 7 Member
    About a minute, but it's never the easiest task to hold that long.
  • jal92475
    jal92475 Posts: 53 Member
    Yikes, there's some serious plankers on here. I started at 2 sets of 20 about a month ago and I am now at 2 sets of 30. I'm proud of my progress. It's taking time but I'm getting better!
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    While one might build initial strength when starting planking, being able to hold a plank for a long time works more on MUSCLE ENDURANCE and not strength. One could plank for 5 minutes, but suck badly at doing hanging leg lifts or any other exercise that involves using core for resistance training (such as squats, deadlifts, overhead presses, etc.)
    Not downplaying that planks aren't useful, just saying that if the goal is increasing core STRENGTH, then do strength training exercise rather than endurance training exercises.

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

    Pretty much this. Once you get to a point where you can hold a plank for about a minute, you're not really accomplishing anything at all by continuing to do it for longer duration other than training endurance--and being very inefficient about how you go about it in the process. If you want to continue to strengthen it beyond that point, you have to do exercises that are so difficult you hit muscle fatigue in only a few reps. And as you continue to grow stronger, you have to keep on focusing on exercises that are so difficult you can never exceed that rep range.

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