8 Exercises to Help You Achieve a 1-Minute Plank

Planks are an excellent full-body exercise that targets your core, shoulders, arms, and legs. However, holding a plank for a full minute can be challenging, especially for beginners. To build strength and endurance, you can incorporate other exercises into your routine that will help you nail that 1-minute plank with ease. Here are eight exercises to help you achieve this goal.

1. Forearm Plank

Start by perfecting the basic forearm plank. This exercise strengthens your core, shoulders, and back. Hold your body in a straight line with your elbows under your shoulders and your toes on the ground. Gradually increase your hold time to build endurance.

2. Side Planks

Side planks work your obliques, an often-overlooked part of the core. Begin on your side with your elbow directly beneath your shoulder. Lift your hips to form a straight line from your head to your feet. Practice holding for 20-30 seconds on each side, eventually working up to 1 minute.

3. Mountain Climbers

This dynamic exercise combines cardio and core work. Start in a high plank position and bring one knee toward your chest, alternating legs in a running motion. Mountain climbers engage your core while increasing endurance, helping you build stamina for the plank.

4. Plank with Shoulder Taps

In a high plank position, tap your right shoulder with your left hand, then your left shoulder with your right hand. This forces your core to stabilize and maintain balance, helping improve strength and endurance in your core and shoulders.

5. Reverse Plank

Unlike the traditional plank, the reverse plank works your posterior chain, including your glutes, hamstrings, and lower back. Sit on the floor with your legs extended in front of you, palms pressing into the floor behind you. Lift your hips and hold for 20-30 seconds to strengthen your lower body and core.

6. Plank to Push-Up

This movement is a combination of planks and push-ups. Start in a forearm plank, then press up into a high plank position, one arm at a time, and lower back down. This exercise targets your shoulders, chest, arms, and core, giving you better control and endurance for the plank.

7. Superman Hold

The superman hold strengthens your lower back, a key component for maintaining proper plank form. Lie face down on the floor, extend your arms in front of you, and lift your arms, chest, and legs off the ground. Hold for 20-30 seconds to build lower back endurance.

8. Dead Bug

The dead bug helps improve core stability. Lie on your back with your arms extended toward the ceiling and your legs in a tabletop position. Slowly lower your right arm and left leg simultaneously, then return to the starting position and repeat with the opposite arm and leg. This movement helps strengthen the core muscles needed to hold a solid plank.

By incorporating these eight exercises into your workout routine, you’ll develop the core strength, shoulder stability, and endurance needed to hold a plank for 1 minute or even longer. Gradually build up your time and intensity, and you’ll soon find that the 1-minute plank is well within your reach! 

Image credits:  Image by Racool_studio on Freepik