Goal: Hold a steady plank
Form first. Every second counts when your plank is strong
Dr Nicola Tik
It’s tempting to judge a plank by the clock. But 20 seconds in a steady, strong position does more for you than 60 seconds with your hips sinking towards the floor. Getting the shape right early on makes every session count and helps your time build more smoothly.
In a good session, every hold keeps its shape. End each hold when your form starts to slip, not when the timer runs out. Once your hips drop, the effort can shift away from the muscles you’re trying to train and into your lower back.
You don’t need to match the instructor’s times. Three things matter most:
Several shorter holds in good form are a useful way to build endurance. Stopping early with good form still counts as a good session.
A firm, non-slip surface works best, such as a mat or carpet, with enough space to stretch out fully. If your forearms or knees feel uncomfortable on a hard floor, a folded towel underneath can help. Comfortable clothes that let you move freely are all you need.
Because the sessions are short and use your own body weight, you don’t need a separate warm-up. The early moves in each video help your body ease in. Many people find it easier to plank comfortably when they haven’t just eaten a large meal.
Where you can, try to practise at roughly the same time each day. A regular slot, like before your morning shower or after work, makes the habit easier to keep. It also makes your weekly check-ins fairer, because energy and tiredness naturally shift across the day.
Bracing is the most useful skill you can build. It means gently tightening the muscles all the way around your tummy, as if you were about to laugh or cough. You’re not sucking your stomach in, just firming it up. Research comparing the two suggests that bracing like this gives your spine more support than drawing your stomach in.
You could try it standing first. Place a hand on your stomach and a hand on your lower back, then gently firm up until you feel both areas tighten a little. Keep breathing easily while you hold it. In the plank, add a gentle squeeze of your glutes and press your forearms into the floor. Together, these help your whole trunk work as one unit.
It’s very common to hold your breath without noticing, especially as a hold gets harder. Holding your breath tends to make the hold feel tougher and can make it harder to keep your shape. You could try slow, steady breaths in through your nose and out through your mouth, keeping your middle firm as you breathe. If you can’t breathe comfortably while bracing, ease the effort slightly or drop to your knees.
This is the most common difficulty early on. As your middle tires, your hips sag and your lower back can start to take the strain.
Drop to your knees and keep the same long line from your head to your knees, or shorten the hold and rest. Before lifting again, brace and squeeze your glutes. Knee planks train the same muscles, so you’re still building towards the full version.
End each hold as soon as your hips start to drop, and count only the strong seconds.