Strengthen Your Core With Planks

Fitness & HealthIntermediateHome

90 minutes

5 steps

·Intermediate

After 90 min: Hold a 2-minute plank and build a strong, injury-resistant core

What you need

yoga mat

The 90-Minute Plan

Perfect Your Form0–15 min

Align head-to-heels straight. Engage core and glutes. Don't sag hips or pike butt up. Breathe steadily.

Start With 30 Seconds15–35 min

Hold plank for 30 seconds. Rest 1 minute. Do 3 sets. Your goal is maintaining perfect form.

Increase by 10 Seconds Weekly35–55 min

Week 1: 30 sec. Week 2: 45 sec. Week 3: 60 sec. Week 4: 75 sec. Week 5: 90 sec. Week 6: 2 min.

Add Variations55–75 min

Side planks (per side), plank with leg lift, plank shoulder taps. Do 2x weekly with standard planks.

Track Progress75–90 min

Write down your time weekly. Celebrate PRs. Once you hit 2 minutes, maintain and add intensity.

Pro Tip

A strong core prevents back pain and improves posture. Planks are the most efficient core builder.

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