If someone told you that in one month’s time you’d be able to hold a plank for two consecutive minutes, what would you say? Hopefully, “Bring it on!” because it’s totally doable (the Guinness World Record for abdominal planking is 8 hours and one minute) and worthwhile.
Planks target your core—the muscles responsible for supporting and stabilizing your spine—which, you know, is pretty essential to nearly every movement you make. Depending on which variation you do, planks can also target your your triceps, shoulders, and glutes.
If you’re new to planking, start with a forearm or straight-arm plank (learn How to Do the Perfect Plank) and then get started using the guide below. Adrian Richardson, a certified personal trainer for Fitbit Coach, also recommends incorporating some light shoulders, abs, back, and leg stretches, as needed, to combat fatigue.
Two-Minute Plank Progression
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.