Planking for 1 minute can be challenging for beginners, but with some practice it is an achievable goal for most relatively fit individuals. Holding a proper plank position for 60 seconds engages multiple muscle groups and helps build core strength and endurance.
How long should you plank for beginners?
For those new to planking, it is best to start with shorter time intervals like 10-30 seconds and gradually work up to longer planks. Trying to hold a plank for a full minute without building up planking endurance can lead to poor form, strained muscles, and an unpleasant experience overall.
Here are some plank time recommendations for beginners:
- First week: Start with 10-20 second planks and do 2-3 sets
- Second week: Work up to 30 second planks for 2-3 sets
- Third week: Build to 45 second planks for 3 sets
- Fourth week: Try 60 second planks for 1-2 sets
As you get comfortable holding proper plank form for 60 seconds, you can continue to challenge yourself by adding additional sets or extending your planks up to 90-120 seconds.
What muscles does planking work?
Planks thoroughly engage multiple muscles throughout the body, including:
- Core muscles: Rectus abdominis, transverse abdominis, internal obliques, external obliques
- Shoulders: Anterior, medial, and posterior deltoids
- Arms: Biceps, triceps, forearms
- Glutes and hamstrings
- Quadriceps and calves
By activating all these muscle groups at once and holding the position, planks build functional strength in the core, shoulders, arms and legs. The isometric contraction helps develop muscle endurance over time.
Benefits of 1 minute plank
Here are some of the top benefits of holding a 60 second plank:
- Builds core stability and strength
- Improves posture by activating back muscles
- Works multiple large muscle groups at once
- Increases balance and coordination
- Can be done anywhere with no equipment
- Burns calories and fat
- Tones the arms, shoulders, chest, glutes and legs
Proper plank form
To get the most out of your 60 second planks, be sure to maintain proper form:
- Engage your core by pulling your belly button toward spine
- Keep your back flat, don’t sag or arch
- Align your head with your back, don’t lift or drop
- Keep elbows directly under shoulders
- Squeeze glutes and thighs, don’t sag
- Keep feet hip-width apart for balance
- Hold steady, controlled breathing throughout
Modifications
If a 60 second high plank is too challenging, try these easier variations:
- Low plank – Drop to elbows and forearms
- Incline plank – Perform on elevated surface to reduce load
- Knee plank – Drop to knees to reduce difficulty
- Wall plank – Face wall and plank vertically
Conclusion
Holding a proper plank position for 1 minute can be a challenging core and full body workout for beginners. But with some practice over time, it is an achievable goal that will build core strength, endurance and overall fitness. Be sure to maintain proper form, start gradually, and modify if needed. A 60 second plank is a great exercise to add to any core routine!