Let’s be honest for a sec—planks look simple. You’re just holding a straight line, right? But once you’re in it, 10 seconds feels like an eternity, and by the 30-second mark, everything’s trembling. Sound familiar?
Don’t worry—you’re not alone. Most people struggle to hold a solid plank for more than a few seconds, especially without good form or core strength to back it up. But here’s the good news: you absolutely can build up to a strong, solid 1-minute plank—and it doesn’t have to take months.
The secret? Focus on building the right muscles and improving body control with a few targeted exercises. In this article, we’ll break down six moves that will strengthen your core, improve your endurance, and help you hold that one-minute plank with total confidence.
Let’s get into it.
Why the Plank Is So Powerful
First, a quick reality check—why does the plank even matter?
The plank might seem like just a core move, but it’s really a full-body challenge. When you’re in a proper plank, you’re working:
- Abs (all of them—not just the six-pack muscles)
- Lower back
- Shoulders and chest
- Glutes
- Legs
- Even your wrists and feet are doing their part
That’s why it’s so tough—and why it’s such a valuable move. Planks help improve posture, protect your spine, and give you better control over your body in everyday movements.
But again, holding it for a minute? That’s a legit goal. Let’s help you get there.
How These 6 Exercises Will Help
These moves aren’t about just “toughing it out” in a plank. They’re designed to:
- Build core stability
- Strengthen support muscles (like shoulders and glutes)
- Teach better alignment and control
- Help you activate the right muscles at the right time
Ready? Let’s go.
1. Dead Bug
This move is all about teaching your core to stay engaged while your limbs move—just like during a plank.
How to do it:
- Lie on your back with your arms straight up and knees bent at 90 degrees.
- Press your lower back into the floor.
- Extend your right arm and left leg toward the ground slowly.
- Return to the start, then switch sides.
Do: 10 reps per side, nice and slow
Why it helps:
It activates your deep core muscles and helps you build the stability you need for planks.
2. Glute Bridge
Surprised to see this one here? Your glutes are actually a big part of a solid plank.
How to do it:
- Lie on your back, knees bent, feet flat.
- Press into your heels and lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, then lower slowly.
Do: 12–15 reps
Why it helps:
Strong glutes keep your hips from sagging during planks—something that can wreck your form and make you tire faster.
3. Bird Dog
Another core classic. This one improves balance, coordination, and spinal alignment.
How to do it:
- Start in an all-fours position (hands under shoulders, knees under hips).
- Extend your right arm forward and your left leg back.
- Pause, then return to start and switch sides.
Do: 8–10 reps per side
Pro tip:
Keep your hips level. Don’t let them twist as you move.
Why it helps:
Trains your core to resist rotation and keeps your spine stable—key for planking without wobbling.
4. Shoulder Taps
This one strengthens your shoulders and core while helping you control movement and maintain plank form under pressure.
How to do it:
- Get into a high plank position.
- Tap your left shoulder with your right hand.
- Place it back down and repeat on the other side.
Do: 20 total taps (10 per side)
Tip:
Keep your hips as still as possible. If they’re swinging, slow it down and focus on control.
Why it helps:
Strengthens the muscles that stabilize your body during a plank.
5. Side Plank Hold
If you’re only doing front planks, you’re missing half the picture. Side planks train your obliques and improve overall core balance.
How to do it:
- Lie on one side with your elbow directly under your shoulder.
- Stack your feet and lift your hips, forming a straight line.
- Hold for 20–30 seconds per side.
Too hard?
Drop your bottom knee to the ground for extra support.
Why it helps:
Side planks target the side of your core—essential for stabilizing your entire body in a front plank.
6. Plank Walkouts
This move mimics the movement into a plank but adds extra shoulder and core work.
How to do it:
- Start standing, then bend forward and walk your hands out into a plank.
- Hold for a second, then walk your hands back and return to standing.
Do: 8–10 reps
Why it works:
Teaches control, builds strength in your shoulders and abs, and gives your core time under tension.
Bonus: Plank Progressions (Because Practice Still Matters)
All these exercises will help build the muscles you need, but you still need to practice holding a plank to get better at it.
Here’s how to work up to a full 1-minute plank:
Week 1:
- Hold plank for 3 sets of 20 seconds
- Rest 20–30 seconds between sets
Week 2:
- Increase to 3 sets of 30 seconds
- Add shoulder taps for variety
Week 3:
- Try 2 sets of 45 seconds
- Mix in bird dog and walkouts in between
Week 4:
- Go for 1 full minute
- Break it up into two 30-second holds if needed
The key is progress—not perfection.
Final Tips to Master the 1-Minute Plank
Here are a few simple cues to make sure your form is on point (which will also make it feel easier):
- Keep your head in line with your spine (no looking up or down too much)
- Press into the floor with your forearms or palms
- Don’t let your hips sag or pike up
- Squeeze your glutes and thighs
- Breathe. Seriously. Holding your breath will tire you out faster.
Final Thoughts
Hitting a one-minute plank isn’t just a core milestone—it’s a sign that your whole body is working together in harmony. These six exercises will help you build the strength, endurance, and stability you need to not only hit that one-minute mark but to do it with good form and confidence.
Stick with it, train smart, and give your body the time it needs to adapt. One minute will go from feeling impossible to totally doable.
