{"id":3233,"date":"2025-03-17T19:47:52","date_gmt":"2025-03-17T19:47:52","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/nine-easy-tips-for-a-five-minute-plank-progression.html"},"modified":"2025-03-17T19:47:52","modified_gmt":"2025-03-17T19:47:52","slug":"nine-easy-tips-for-a-five-minute-plank-progression","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/nine-easy-tips-for-a-five-minute-plank-progression.html","title":{"rendered":"Nine Easy Tips for a Five-Minute Plank Progression"},"content":{"rendered":"

Like reading,\u00a0planking\u00a0is fundamental.<\/p>\n

\u201cIt\u2019s the best exercise for core strength and stability,\u201d says\u00a0Rachel Butler-Green, CSCS, a certified strength and conditioning specialist in Los Angeles. \u201cWe all need need a strong core for everyday activity like walking. Planking targets all the major muscles of your core, including your deep abdominals and your back.\u201d<\/p>\n

It\u2019ll also help your posture and endurance.<\/p>\n

As with any exercise, setting goals is important \u2014 so if you\u2019re looking to conquer that elusive five-minute plank, here\u2019s how to work up to it.<\/p>\n

How to Do a Five-Minute Plank<\/h2>\n

As with any exercise, learning proper form is critical.<\/p>\n

Once you master the basic pose, you can start to increase your time and mix things up with a number of variations (more on those in a second).<\/p>\n

1. Start with a forearm plank<\/h3>\n<\/p>\n

\u201cA forearm, or low plank, is the first progression of the exercise and it\u2019s a great place to start planking,\u201d says\u00a0Andrew Bustos, ACE, NASM, a certified personal trainer in Abilene, Texas.<\/p>\n

Start in pushup position, but with your forearms on the floor, elbows under shoulders, palms facing down.<\/p>\n

2. Keep your body straight<\/h3>\n

Make sure your body is in a straight line from head to toe. \u201cMake sure your legs are tight and engaged,\u201d says Bustos. \u201cYou don\u2019t want to sag your hips or have your butt hiked to the ceiling.\u201d<\/p>\n

3. Engage your core<\/h3>\n

Ensure you\u2019re pulling in your lower abdominals throughout the entire hold. Glutes, too. That\u2019s why planking is hard \u2014 and why it\u2019s such a great exercise.<\/p>\n

4. Don\u2019t arch your back<\/h3>\n

\"hip<\/p>\n

\u201cThe most common form problems I see are having the hips too low and the lower back arched,\u201d says Butler-Green. \u201cThis compresses the spine and guarantees you\u2019ll finish your plank with a hurt back.\u201d<\/p>\n

Also, your lower back might unintentionally arch when your abs tire out \u2014 if that\u2019s happening, time to stop. Set over.<\/p>\n

5. Gradually increase your time<\/h3>\n

If you\u2019re new to planking, don\u2019t try for five minutes right away. \u201cHolding for five minutes will feel like an eternity starting out, but start with 20 seconds, then add 10 seconds every day until you get to five minutes,\u201d says Bustos.<\/p>\n

6. Or work your way up to five cumulative\u00a0minutes<\/h3>\n

If gradually increasing the length of your plank hold doesn\u2019t work for you, Butler-Green suggests an alternate approach.<\/p>\n

\u201cThe best way is to break down the hold into smaller intervals in every workout,\u201d she says.<\/p>\n

\u201cBased on your current fitness level, you might start with five sets of one minute, or even six to seven sets of 45 seconds,\u201d she says.<\/p>\n

Then she suggests you gradually increase your interval times until you can do a five-minute plank.<\/p>\n

Depending on your current abilities, you can also work to reduce recovery time between sets.<\/p>\n

One example: If you\u2019re starting with five one-minute sets, you could catch your breath for one minute between each one, then, once you\u2019ve nailed that, reduce the recovery time to forty-five seconds between sets, then thirty.<\/p>\n

7. Proceed to the straight-arm plank<\/h3>\n

\"straight<\/p>\n

Once you\u2019ve mastered the five-minute forearm plank, Bustos says you\u2019re ready for the next variation: the full plank, with your arms straight.<\/p>\n

Start in pushup position, with your elbows and hands under your shoulders, and follow the same steps above.<\/p>\n

As before, depending on your ability to hold your position over time, you can gradually increase one set from day to day until you can hold it for five minutes or you can do smaller sets that add up to five minutes total, then increase your interval times.<\/p>\n

8. Don\u2019t let yourself get bored<\/h3>\n

Bustos recommends that beginners seeking to mix things up could start a plank on their knees, or elevate their hands by placing them on a park bench, chair or ottoman, or a step box at the gym.<\/p>\n

Intermediate and advanced plankers can place their feet in suspension trainers like the TRX, or extend the hands or feet further from the body.<\/p>\n

\u201cYou can always elevate the feet while holding a plank, as well,\u201d he says.<\/p>\n

\u201cFor clients who are ready for more advanced holds, I\u2019ll add\u00a0plank variations\u00a0to keep their minds off the static hold,\u201d says Butler-Green.<\/p>\n

9. Stay focused on those incremental goals<\/h3>\n

If you\u2019re just starting out and a five-minute plank seems impossible, just focus on those day-to-day improvements.<\/p>\n

\u201cThe buildup is what\u2019s important,\u201d says Bustos. \u201cIt\u2019s just like anything else \u2014 you have to practice.\u201d<\/p>\n

\t