Plank timer
Choose a plank workout and press Start. The timer counts each hold and rest, beeps 3 seconds before the end, and can call out each step so you never need to look at the screen. Start with the beginner set and work up.
Plank form
- Elbows under your shoulders, forearms flat.
- Body in a straight line from head to heels: don't let your hips sag or pike up.
- Squeeze your glutes and brace your stomach as if bracing for a poke.
- Breathe steadily. Stop the set when your form breaks.
How to build up
Good form for several shorter holds does more than one long, sagging plank. Add 5 to 10 seconds to each hold every few sessions. Side planks work the obliques and are a good way to add variety. If you have back or shoulder pain, check with a health professional before starting.
More workout timers: workout timer, HIIT timer, Tabata timer.
Questions people ask
How long should a beginner hold a plank?
Start with sets of 20 to 30 seconds with good form, with a rest in between, and add a few seconds each week.
Is a longer plank better?
Not necessarily. Several holds with good form are generally more useful than one long hold where your hips sag.
How many planks should I do a day?
Two or three sets as part of a workout is plenty for most people. Rest days help too.