How to Perform the Plank Pose for 3 Minutes

Last Updated: May 14, 2021

Have you ever wanted to be able to hold the plank pose for at least three minutes? Then this is the article for you.

Part 1

Part 1 of 7:
Knowing Your Limit

1
Learn how to perform the plank pose. Make sure you know how to perform it correctly.
2
Time yourself. Find out how long you are able to hold the position. When you have reached your limit, stop the timer and record the time.
3
Take a break. It is important to have a drink in between each session of any exercise.

Part 2

Part 2 of 7:
First Day

1
Go for a quick walk or jog on the spot for five minutes. This will help warm yourself up.
2
Find a place where you are able to perform the plank position. This could be your local gym or a flat surface area in your house.
3
Stretch your body. This will prevent any injuries or strains on your bones and muscles.
4
Hold the plank position for 20 seconds. Even if your original time was longer.
5
Drink some water. Keeping hydrated is important.

Part 3

Part 3 of 7:
Second Day

1
Stretch your body. Challenge yourself and try a new kind of stretch, your body needs new challenges every day.
2
Hold the plank position for 30 seconds. If 20 seconds is still difficult, practice with 20 seconds each day until you are able to do it easily.
3
Cool down. A foam roller can help soothe your muscles so you will not be aching the following day.

Part 4

Part 4 of 7:
Third Day

1
Challenge yourself with a stretch you have never heard of. There are plenty of books and websites with stretches to do.
2
Hold the plank position for 45 seconds.
3
Eat a protein filled snack. It doesn't have to be fancy, even some nuts and seeds will do.

Part 5

Part 5 of 7:
Fourth Day

1
Do simple exercises or try using dumbbells .
2
Rest. Performing the plank position can put a great deal of strain on your muscles.

Part 6

Part 6 of 7:
Following Weeks

1
Stretch. Always do different stretches. If your body is use to something for a long time, it won't give you an benefits.
2
Gradually increase your time length. 5-15 seconds extra each day can help reach your goal.
3
Eat a healthy snack. Try something different each day.
4
Rest. Every three to four days to prevent muscle injuries.

Part 7

Part 7 of 7:
After Achieving 3 Minutes

1
Stretch. Stretching is still important, no matter which exercise you do.
2
Decide whether you want to stop at three minutes or continue trying to get a longer time. If you choose to stop at three minutes, do the plank at least every two days so you can maintain that time.
3
Remember that resting is important. Even after achieving three minutes, rest every three to four days.
4
Congratulate yourself. Three minutes is a long time and to be able to achieve that is amazing.

Community Q&A

Question

What if I do it every day?

Community Answer

Don't train the same muscles every day; they need to rest a day in between workouts to regrow stronger.
Question

How can I get up to 10 minutes?

Community Answer

Practice -- it doesn't just come.
Question

Is it okay to drink a yogurt drink instead of water?

Community Answer

It should not replace water. Water is important to your body, especially when exercising.
Question

Is fourteen too young for planking?

Community Answer

There is no age limit. Just start with 10 seconds and work your way up.

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About This Article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, volunteer authors worked to edit and improve it over time. This article has been viewed 33,769 times.

57 votes - 83%

Co-authors: 4

Updated: May 14, 2021

Views: 33,769

Categories: Personal Fitness