The Benefits of Planks

No matter where you are in your fitness journey, there are so many reasons to include planks in your fitness routine. The benefits of planks include building upper body strength, improving your posture and helping your balance and coordination.

How To Plank

1. Start in a push-up position.
2. Bend your arms to lower onto your forearms, elbows placed beneath your shoulders.
3. Face down, keeping your abs tight and your spine in a neural position.

If you're feeling shaky, moving your feet further apart can also give you a more stable foundation. As you get stronger, you can start to close the gap.

How Long Should I Plank?

If you're a beginner, start with 10 seconds, then rest and try another 10 seconds. Build up your strength each time you work out until you can hold a plank for 30 seconds. If your technique is correct and you have built up enough strength, try to plank for one minute at a time.

Fun Fact: The world record for holding plank is 10 hours, 10 minutes and 10 seconds. But don't worry, a simple 30 second plank has more than enough benefits too! 

The Most Common Plank Mistakes

• Looking up: Tilting your head up can put too much strain on the neck. Instead, keep your gaze down, imagining a straight line from your spine to the tip of your head.
• Arched back: If your back is arched, this can place stress on your spine and make the exercise all about your arms, rather than your core. Make sure to keep your core muscles engaged and keep your spine in a neutral position.
• Hips too low: When your abs feel tired, it’s common for your hips to start lowering. Keep your hips raised by squeezing in your glutes and slightly widening the gap between your feet.

Challenge Yourself

While static planks are a great muscle building exercise alone, there's a ton of ways to make them more dynamic. To increase the burn on your arms and core, try Commando Planks, Buzz Saw Plank, Plank Walkouts or Plank with Arms and Leg Raises in Seven!

To work all sides of your abdominals, check out side-plank variation to practice balance and recruit additional muscle groups around your core. Find Side Plank and Side Plank Crunches in Seven!

Planks really are the gift that keeps on giving. Discover more with Seven's 17 different plank exercises to reap the benefits of a stronger body, adding stability and power to all your daily activities.

Find demonstrations of all the mentioned exercises in Seven today