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FitDeck Blog with founder Phil Black

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The Plank Exercise 5-Minute Challenge

Posted by Phil Black
  
  
  
  

Mental Edge Monday

Topic #23: The Plank Exercise 5-Minute Challenge - Can you Hang?

The plank is one of my favorite exercises. It's very versatile and demands great effort from your core. It's also very easy to do, anywhere you are, at any fitness level, with no equipment. It's also why you will find several variations of the plank exercise in quite a few FitDecks.

I like to challenge myself to exercises that anyone can do. Nobody has any undue advantage when it comes to the plank. It's just a matter of whether you get down and ever practice it.

I will soon release a video covering the many ways to train the plank exercise - from very beginners who will start on their knees and elbows, to the advanced person who will hold themselves up with only two points of contact.

Until then, I wanted to offer a challenge to see how many people can hold a solid plank for 5 minutes. This video shows you what happened when I gave it a try.

 

Please let me know if you can meet this challenge. I am curious if this would generally be considered a difficult challenge or not.

If you couldn't quite hold on for 5 minutes, stay tuned for "Plank Exercises 101" for a rundown of many different variations on the plank and how best to improve your performance. If you nailed it, congratulations. I want to hear about that, too. 

Until next time, Keep the Edge,

Phil Black (FitDeck Founder)

 

 

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Comments

I did it after a "Heroes" crossfit WOD. It's a stinker but it's nice once it's over! :) 
 
Thanks for the great ideas and products!
Posted @ Wednesday, August 03, 2011 7:22 AM by Jim
Challenge accepted. Video forthcoming. 
~Justin, Kokoro 12 grad
Posted @ Thursday, August 04, 2011 10:55 PM by Justin CrossFit Roseville
Nicely done, Jim. Thanks for conquering.
Posted @ Friday, August 05, 2011 7:00 AM by Phil Black
Hi, Justin. 
Look forward to you knocking this out.
Posted @ Friday, August 05, 2011 7:01 AM by Phil Black
Hey Phil, we gave it a try. It is hard. Out of 20 athletes in my am classes we had 4 that could do it. 
http://www.youtube.com/watch?v=4rukTpcv4oE&feature=mfu_in_order&list=UL
Posted @ Friday, August 05, 2011 7:59 PM by Justin CrossFit Roseville
Hi, Justin. 
Thanks for taking your athletes through the exercise. It's a nice little benchmark that everyone can work towards. Maybe another test in 6 months? Thanks for the feedback.
Posted @ Tuesday, August 09, 2011 2:35 PM by Phil Black
Okay Phil, it isn't a pretty plank but I got it done. I'm posting it as our FSW Video on Monday. Cheers! 
 
http://www.youtube.com/watch?v=Kv5Y9uSbE-o 
 
Chris
Posted @ Monday, August 15, 2011 3:51 PM by Christopher Brennan
Hi, Chris. Thanks for taking the challenge. I will have to wait to get back home to view the video. Internet connectivity is poor here. Thanks, again.
Posted @ Wednesday, August 17, 2011 6:28 AM by Phil Black
Thanks for the laugh, Phil. :) was quite funny your comments. 
Was great to hear you be real in this as well. will give it a go.
Posted @ Tuesday, August 23, 2011 3:09 AM by Alex Reichert
Thank you for sharing your great article and I like it very much. Welcome to Canada Goose Parka.
Posted @ Thursday, September 29, 2011 10:35 PM by Canada Goose Parka
Phil, this is a great test. I have tried this two times and was successful both times. I definitely felt the pain. Another one that I have done is similar, and not that different from some of your former SEAL workouts. It is four minutes total...30 seconds of regular pushups, 30 secs in plank (on palms of hands); 30 secs of judo pushups (aka divebombers), 30 secs on plank (on palms); 30 secs of wide pushups, 30 secs in plank (on palms); and then 30 secs of diamond pushups, 30 secs in plank (on palms).
Posted @ Monday, October 17, 2011 8:14 AM by Brian Martin
Hi, Brian.  
I love that 4-minute routine. I'm going to try that one out. Thanks for sending along. Hope all is well. 
 
phil
Posted @ Thursday, October 20, 2011 10:43 PM by Phil Black
I do Five minutes Plank straight then swtich to sides 1 minutes each until i am pouring sweat. it feels good :) im female trying to build up upper body and shoulers :) and lose 20 pounds hopefully.
Posted @ Sunday, January 15, 2012 9:18 PM by sana
Hi, Sana. That's great stuff. I need to improve on my side planks. Thanks for the inspiration.
Posted @ Sunday, January 15, 2012 9:35 PM by Phil Black
It is great Stuff for sure :) my challenge now is workout hard, get real tired then try the 5 minute plank. it would be harder to keep. is that even a good idea or may be i would be exausting my muscles and body?
Posted @ Sunday, January 15, 2012 10:15 PM by sana
I do a 5 minute plank about three times per month. I am working on 6 minutes. The low back seems to be the limiting reagent at this point. Luck.
Posted @ Thursday, February 09, 2012 4:10 PM by Bret
I’ve just entered the Plank Challenge at http://www.konkura.com/challenge/?uid=d80825c1-bf0e-4f45-94c2-4f4dda2e6774&t=The+Plank+Test+Challenge ? Can anyone do over 20 minutes?
Posted @ Saturday, March 31, 2012 3:54 AM by Graham
20 minutes? wow, that's an eternity. I wish you luck with that one. Let us know how it goes.
Posted @ Saturday, March 31, 2012 11:29 PM by Phil Black
I am 45 years old and I do a 5 min plank in the morning and at night , time permitting . I have been doing planks for 7 months now. the first time I did one, I could do it for 1:15 and almost collapsed . I then hit 2 minutes withing a week and then progessed to 3.5 mins and then went to 5, 5.5 and then 6 minutes. I am holding at 5 nmins now whenever I do a plank, but I vary my work out nowadays so I dont do planks religiously twice a day anymore. It is great for core strength and I can now do push ups and sit ups and I can kayak for hours without fatigue .I am now moving to pullups and dips for variety. I found planks rather boring , so I listen to two songs generally nowadays.
Posted @ Tuesday, May 01, 2012 7:33 PM by Stu
Hi, Stu. Thanks for your post and your commitment to fitness. Good luck with pullups and dips.
Posted @ Friday, June 15, 2012 12:58 PM by Phil Black
"There is so much that you can get from these ethics. The options are endless with comes with this. Great work on this."
Posted @ Friday, September 28, 2012 2:00 AM by rajasthani special
Took me 1 month to build from 3 minutes to 5. I train in my basement and only use dumbells and a rower and I believe planking is the on valid exercise you can do without machines to work your abs well.
Posted @ Monday, October 01, 2012 10:32 AM by John G
Congratulations, John G. Way to keep at it.
Posted @ Monday, October 01, 2012 10:33 AM by Phil Black
Thanks Phil - made me smile & chuckle..:-)I have introduced Planking to my Classes & we try to hold them for 30 secs. Some of my members are still very overweight so I adapt it for them but we are all trying to do a Plank a Day & get CORE strength!
Posted @ Saturday, October 13, 2012 11:48 AM by SUE RCDFC
I can apparently only hold a plank for 1 minute and 4 seconds. I'll be tuned in waiting for the Plank 101.
Posted @ Friday, January 25, 2013 6:45 PM by Brandy
No sweat, Brandy. Everyone has to start somewhere. Get down every few days and give it a try. You'll make huge strides. Check back with us in a few weeks.
Posted @ Friday, January 25, 2013 7:18 PM by Phil Black
I'm a runner at the moment... About 4 months ago I could barely hold a plank for 1 minute. But with a little effort and persistance I worked my core for 10 minutes daily. 4 months later, and I'm almost at 6 minutes straight! This is a GREAT challenge that you CAN do! Just put in the work, little by little!
Posted @ Sunday, February 17, 2013 9:30 PM by CJ
CJ, thanks for your comment. Yes, taking focused challenges like this can really boost your confidence. Congratulations.
Posted @ Sunday, February 17, 2013 11:15 PM by Phil Black
Piece of Piss! Can go for 10 no wuccas
Posted @ Thursday, February 21, 2013 6:22 AM by Joe
I started at just under 1 minute 30 seconds in November 2012 and last night (Feb 26, 2013) worked my way to 10 minutes and 16 seconds. Arms and core sore afterwards but planning a plank off with some friends and want to be the ultimate winner! I am doing 25-30 minutes of core exercises 5+ times a week in addition to cardio and weights, I am sure this plays a big part in my progress over the last few months.
Posted @ Wednesday, February 27, 2013 6:25 PM by Joyce
Joyce,  
great work. You've come such a long way. Congratulations on such persistence.
Posted @ Wednesday, February 27, 2013 8:37 PM by Phil Black
Trainer in my gym and I managed 10 minutes today. Sweat was getting into my eyes and onto the floor. But hella fun. Core was BURNING.
Posted @ Tuesday, March 19, 2013 12:34 PM by Stella
Hi Stella. Great work. Was that 10 minutes each, or combined?
Posted @ Tuesday, March 19, 2013 8:22 PM by Phil Black
So it's been 2 months since I posted about my 44 second plank.  
I'm at a 89 second plank now. It's not a ton of progress, but it's progress. :)  
I'm going to work harder on it for the next two months.
Posted @ Friday, March 22, 2013 5:31 PM by Brandy
Hi Brandy. Congratulations. Keep up the great work.
Posted @ Friday, March 22, 2013 6:53 PM by Phil
Just did 5.03. Quivered a bit at the end but once I got to 3.30 I knew I could get to 4 mentally then I can do anything for 1 minute. Previous best was 4mins and was happy with that until I saw your vid. Started 1.35 6 weeks ago and built from there.
Posted @ Sunday, April 14, 2013 8:29 PM by Steve
Hi Steve. Congratulations. That's quite leap a going from 1:35 to 5:03. Thanks for sharing your success.
Posted @ Sunday, April 14, 2013 8:33 PM by Phil Black
Yes thanks. I have it written here 11 March 1.35 then 14 March 2.05 see some other site said thats pop eye level then 22 March 3.01, 28 March 4.01 then saw your vid and tried numerous times and tried too many times but just seemed to be going backwards so had a few days off and today 5.03. Between all of those early attempts I was putting in 70 percent efforts too. As well today broke my pull up record 14 and yesterday pushup record 65. I am training for 800m. I think like 800m this exercise has such a big mental component. Lactate hurts.
Posted @ Monday, April 15, 2013 2:23 AM by Steve
I finally broke 2 minutes, and now I'm at 2.5 minutes.  
Halfway there!
Posted @ Tuesday, April 16, 2013 9:24 AM by BrandyO
Go Brandy Go. Keep the progress up. You're doing great. Keep us informed.
Posted @ Tuesday, April 16, 2013 12:31 PM by Phil Black
Thanks for this video! Tried a plank today- am quite unfit but now training for Tough Mudder in September! Did a 1:17 plank and now aiming to eventually get to 5 mins!
Posted @ Saturday, April 20, 2013 2:14 PM by Rhiannon
That's a great place to start. Focusing on the core is a good idea if you're shooting for Tough Mudder. Keep up the great work.
Posted @ Sunday, April 21, 2013 9:37 AM by Phil Black
Hi Phil, my class did it at school today. Only me and and another guy could break 5 mins.  
Thx.
Posted @ Tuesday, April 30, 2013 3:49 AM by Nathan
Nathan, great stuff. Congratulations to you and your partner.
Posted @ Tuesday, April 30, 2013 2:54 PM by Phil Black
Hey Phil,  
I tried the five minute plank challenge and I'm happy to say that is was a success. It 
was definitely a challenge but I really enjoyed the challenge and laughing at you while I held myself up...I'm looking for another great challenge
Posted @ Monday, May 13, 2013 9:41 AM by Raymonda
Raymonda, awesome job. Congratulations. More challenges to come...
Posted @ Monday, May 13, 2013 10:38 AM by Phil Black
Hit a new plank pr last night. 6 minutes and 10 seconds. 6:30 is the new goal!
Posted @ Tuesday, May 21, 2013 10:47 AM by Scott Fayer
Awesome news. I'll have to give the 6:30 a try. Thanks for the inspiration.
Posted @ Tuesday, May 21, 2013 10:53 AM by Phil Black
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