Plank progression

The progression

• Level 1: incline plank, hands on a bench or counter. 3 holds of 20 to 30 seconds.
• Level 2: knee plank on forearms. 3 holds of 20 to 30 seconds.
• Level 3: full forearm plank. Build to 3 holds of 30 to 45 seconds.
• Level 4: side planks, knees then feet. 3 holds of 20 to 30 seconds each side.
• Level 5: plank shoulder taps or long-lever plank (elbows farther forward).

Form cues

• Squeeze glutes and brace like you're about to be poked in the stomach.
• Don't let hips sag or pike up.
• Breathe. End the hold when the line breaks.

A six-week plank plan

• Week 1: 3 holds of 15 to 20 seconds, on knees or full, 3 days a week.
• Week 2: 3 holds of 25 to 30 seconds.
• Week 3: 3 holds of 30 to 40 seconds, add 2 side planks of 15 seconds each side.
• Week 4: 3 holds of 45 seconds, side planks 20 to 25 seconds.
• Week 5: 2 holds of 60 seconds, or swap one hold for a harder variation like shoulder taps.
• Week 6: harder variations (long-lever plank, plank with leg lift) for 20 to 30 seconds.

Why longer isn't always better

Once you can hold a good plank for about a minute, adding more time gives you diminishing returns. It mostly trains you to tolerate boredom. Making the plank harder, for example by moving your elbows further forward, lifting a leg, or adding small movements, builds more core strength in less time.

Quality matters more than duration. A plank where your hips sag or your back arches puts load on the lower back instead of the abs. Stop the hold when form slips.

Variations worth learning

• Side plank: works the obliques and hips.
• Plank shoulder taps: resist rotation while you tap each shoulder.
• Bird dog: on hands and knees, reach opposite arm and leg. A gentle option for sore backs.
• Dead bug: on your back, lower opposite arm and leg while keeping your lower back down.
• Hollow hold: a gymnastics staple, very demanding.

Planks for sore backs

Many people with lower back pain find planks helpful once the pain has settled, but they're not for everyone at every stage. Start with bird dogs and short knee planks, and stop if it reproduces your back pain. Apex One's lower back program, for between physio sessions, includes gentle core work and is voice-led.

Common plank mistakes

• Hips too high, which takes the work off the core.
• Hips sagging, which strains the lower back.
• Shoulders creeping up to the ears.
• Looking up, which strains the neck. Keep your gaze on the floor just ahead of your hands.
• Holding past the point where form breaks.

Short on time?

Three 20-second planks with good form and 20 seconds rest take about two minutes and are worth more than one shaky 90-second hold. Add a side plank on each side and you have a complete core finisher in under four minutes.

Breathing in a plank

Holding your breath makes a plank feel harder and raises blood pressure. Take slow, steady breaths through the nose, letting your ribs expand to the sides while keeping your stomach braced. If you can't breathe calmly, the variation is too hard right now.

A good test: could you say a short sentence while holding the plank? If yes, your bracing is working without straining.

Where planks fit in a routine

Planks work well at the end of a strength session, or as part of a short core circuit with side planks, dead bugs and bird dogs. Two or three core sessions a week is plenty for most people.

Apex One doesn't count planks with the camera, but you can time them and pair them with counted moves like sit-ups, squats and push-ups in a full-body workout.

A 6-week plank plan

• Weeks 1 and 2: 3 x 20 to 30 seconds front plank (from the knees if needed), 2 x 15 seconds side plank each side.
• Weeks 3 and 4: 3 x 30 to 45 seconds front plank, 3 x 20 seconds side plank, add shoulder taps (10 each side).
• Weeks 5 and 6: 3 x 45 to 60 seconds, or switch to harder variations: plank with leg lift, long-lever plank, or side plank with top leg raised.

Why longer isn't always better

Once you can hold a clean front plank for about 60 seconds, holding longer adds little. Make it harder instead: walk your hands further forward, lift a foot, or add a slow body saw. Harder, shorter holds build more useful core strength than five-minute planks.

Pair planks with moving core work

Planks train your core to resist movement. Round them out with exercises that move: sit-ups, dead bugs and bird dogs. Apex One counts sit-ups with your phone camera, so a plank-and-sit-up finisher is easy to track.

How to track your planks

Write down your hold time and how it felt each session. Aim to add 5 seconds a week, or move to a harder variation once 60 seconds feels steady. A simple log keeps you honest and shows progress you might not notice day to day.

Pair it with counted moves

Planks build the trunk control you need for push-ups, sit-ups and squats, which Apex One counts and cues.

Count every rep with your phone

Questions

Keep exploring

• Sit-up counterApex One
• Push-up counterApex One
• Beginner home workout, no equipmentGuide
• Lower back pain exercisesApex One
• How many reps and sets should I do?Guide