7 exercises to help you do the 1 minute plank!

Are you unable to hold plank pose for even a minute? You’re not alone—many people have trouble holding a plank position for long periods of time. While the exercise itself is not particularly difficult, it requires significant core, shoulder and leg strength. If you can’t plank for a minute, chances are those muscles need more endurance. With the right exercises, you can build strength and stamina. We’ve listed some of the best exercises to improve planks!

What is plank exercise?

The plank exercise is an isometric exercise that helps strengthen the core muscles, which include the rectus abdominis, internal obliques, external obliques, transverse abdominis, and erector spinae group which keeps the spine upright. It also targets your back, shoulder, and leg muscles, improving stability and posture. The longer you hold the position, the more your muscles are engaged, making it an effective exercise for building endurance and core strength.

What are the benefits of doing planks?

Doing plank exercises every day offers several health benefits. It strengthens your core, which improves balance and posture, reducing the risk of back pain. Planks engage multiple muscle groups, such as the abs, shoulders, and legs, helping to tone and shape your body. If done regularly, planks can be effective in developing strength and endurance, based on 2021 research published in the journal Medicina. This exercise is also known to increase metabolism and burn calories, thereby supporting weight loss.

Because the plank exercise requires no equipment, it’s easy to add to any routine. Additionally, planks increase flexibility and endurance, helping you perform daily activities with ease and reducing the risk of injury.

7 exercises to increase the resistance of the plank for one minute

Holding a plank for one minute may seem easy, but it requires core strength, stability and endurance. If you find it difficult to plank for one minute, start now doing the following 7 exercises to strengthen your core, back, shoulders and legs:

1. Buttock bridge

This exercise strengthens the glutes, lower back and hamstrings. This can support the lower back during the plank and improve overall stability. Here’s how to do it:

• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Press your heels into the floor and lift your hips toward the ceiling.
• Tighten your buttocks muscles at the top, then slowly lower your hips back.
• Do 3 sets of 12-15 reps.

2. Mountain climber

Mountain climbers are a dynamic exercise that helps strengthen core muscles and improve endurance, helping you maintain a plank for longer periods of time. Here’s how to do it:

• Start in a high plank position with your hands directly under your shoulders.
• Bring one knee toward your chest, then quickly switch legs.
• Continue alternating legs, maintaining a strong plank position.
• Aim for 3 sets of 30 seconds.

3. Plank with shoulder taps

This plank variation is easy to do and can help build strength in your core and shoulders. Here’s how to do it:

• Start in a high plank position with your hands shoulder-width apart.
• Lift one hand off the floor and tap the opposite shoulder, then switch sides.
• Keep your hips as tight as possible so they don’t sway from side to side.
• Do 3 sets of 20 shoulder taps.

Also read: 1 minute squat or plank: What should you choose to lose weight?

4. Side plank

Side planks target the oblique muscles, which can help strengthen the core muscles. This can improve the overall stability of your board and reduce the risk of your hips sagging during resistance. Here’s how to do it:

• Lie on your side with your elbow directly under your shoulder and your feet stacked.
• Lift your hips off the floor, forming a straight line from head to toe.
• Hold for 20-30 seconds on each side, and aim for 3 sets on each side.

5. Raise your legs

Leg raises target the lower abs which can help stabilize your pelvis when doing a plank. Here’s how to do it:

• Lie on your back with your legs straight and your hands next to or under your lower back for support.
• Slowly lift your legs toward the ceiling, keeping them straight, until they form a 90 degree angle with your body.
• Lower your legs back down without letting them touch the ground.
• Do 3 sets of 10-15 reps.

6. Sit against the wall

Wall sits strengthen your quadriceps, glutes, and calves—all of which contribute to maintaining balance during a plank. Here’s how to do it:

• Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle as if you were sitting on an invisible chair.
• Hold this position as long as possible, try for 30-60 seconds.
• Do 3 sets.

Also read: Like planks for weight loss? Try this variation to lose a few extra pounds

7. Bird dog

Bird dogs improve balance and core stability. This exercise targets your lower back and abs, both of which are important for maintaining a good plank position. Here’s how to do it:

• Start on all fours with your hands directly under your shoulders and knees under your hips.
• Extend your right arm forward and left leg back, keeping your hips straight.
• Hold for a few seconds before returning to the starting position and switching sides.
• Do 3 sets of 10 reps on each side.

How to do a plank?

Follow these 9 easy steps to do a plank the right way:

1. Find a comfortable place where you can focus on doing your exercises without distractions.
2. Start with stretching exercises to warm up your body and prepare it for intense exercise.
3. Once finished, lie face down on the floor, arms bent with elbows directly under shoulders.
4. Push up with your toes and forearms, forming a straight line from head to heels.
5. Engage your core muscles, squeezing your abs and buttocks to keep your body straight without letting your hips sag or lift too high.
6. Keep your head in a neutral position, and look down so that your neck is not tense.
7. Maintain steady breathing, focusing on keeping your core tight.
8. Try to hold this position for as long as possible or at least one minute.
9. Finish by cooling down with gentle stretching or deep breathing to help your body return to a relaxed state.

You can start with 3–6 sets of 10 seconds, relaxing for 5–10 seconds in between. Practice this regularly so that one day you will be able to hold a plank for 60 seconds a minute.

5 mistakes to avoid with planks

Here are 5 common mistakes you should avoid when doing planks to get all the benefits:

• Don’t let your hips sag as this can overload your lower back and reduce core engagement.
• Lifting your hips too high can shift your core engagement into your hip and shoulder muscles. So avoid it.
• Looking up strains your neck. Keep your head in line with your spine.
• Never hold your breath, this can make the exercise more difficult. Keep breathing steadily.
• Arching your back reduces the effectiveness of the plank and can cause injury. So, be careful.

These mistakes can make the exercise less effective and increase the risk of injury, so focus on maintaining proper form!