It\u2019s normal to find the plank tough. The move demands strength in multiple muscle groups\u2014to maintain the hold, keep your hips lifted but buttocks down, and a straight line from head to heels\u2014all while fighting against gravity. It\u2019s not surprising it can feel challenging.<\/p>\n
That\u2019s where modifications come in\u2014easier versions of the exercise to suit your current strength level and help you develop the strength needed to perform the full move.<\/p>\n
<\/p>\n I spoke to certified personal trainer and nutrition coach Lindsay Ogden<\/a> at Life Time Eden Prairie Athletic who shared her tips on building up to a full plank and why the plank is so important.<\/p>\n You may like<\/p>\n \u201cThe plank is a great core exercise that can lead to better posture, be a foundation for other exercises and improve everyday strength. Plus, it\u2019s a movement you can do almost anywhere, requiring minimal equipment.\u201d<\/p>\n Scroll down to watch her modifications and learn how to build strength safely and progressively.<\/p>\n How to make the plank easierHold your plank against a wall, placing your hands at shoulder height. Step your feet back so your body forms a straight line. Walk your feet back to make it harder.Once you can hold a wall plank for 30-45 seconds, lower your hands to a lower surface like a counter, chair or bench.Progress to the floor and start with knees on the floor while maintaining a straight line from your shoulders to your knees. Gradually build strength by holding with just one knee on the floor at a time.When you\u2019re ready, lift both knees into a full plank.Why mastering the plank is worth it<\/p>\n \u201cPlanks work a lot of your body, including core muscles (rectus abdominis, transverse abdominis, obliques), shoulders, arms, back, legs and glutes,\u201d says Ogden.<\/p>\n Planks are particularly good for building core strength because when you hold your position you\u2019re using your stabilizing muscles to maintain your steadiness.<\/p>\n \u201cSo instead of moving your core\u2014like you do during sit-ups \u2013 the plank works on resisting movement. Holding in a stable position helps increase core stability and endurance.\u201d<\/p>\n Building core stability acts as a foundation for most other exercises and sports, she says.<\/p>\n \u201cBuilding a strong core helps your body transfer force efficiently from your lower body to upper body, for example during a golf swing. Planks also can improve posture and alignment.<\/p>\n \u201cAnd lastly, planks help with balance and control which can translate to better coordination of your core, hips and shoulders.\u201d<\/p>\n