Forget those social media memes and YouTube videos that glorify longer, harder exercises. They often lead to diminished returns on your efforts and even increase the risk of injury. A smart and effective alternative to those long planks is to practice multiple short planks instead. In this article, I’ll explain why six 10-second planks may be more beneficial to you than a single 60-second plank, especially if you’re just starting your fitness journey.
The Benefits of Short Planks
Why should you opt for shorter planks instead of pushing yourself to hold a plank for a minute (or even longer)? There are several reasons why short planks are a smarter choice:
- Reduced risk of injury: As your muscles become fatigued, maintaining proper form becomes difficult. This increases the likelihood of injuries and strains. By keeping planks brief, you can maintain better form and reduce the chances of hurting yourself.
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Improved activation: When you’re new to exercising, your muscles don’t have a long attention span. Their primary job is to “turn on,” which is critical for executing efficient movement patterns. Practicing multiple short planks helps your muscles acclimate better to the demands of exercise, reducing your risk of injury both at the beginning and end of your workouts.
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Increased endurance and stamina: Focusing on muscle activation and form early on lays a solid foundation for building endurance and stamina later. As you progress, you can gradually lengthen the duration of your planks while maintaining proper form—and actually seeing results.
How to Incorporate Short Planks into Your Routine
Ready to give short planks a try? Here’s a simple progression to help you get started:
- Begin with six 10-second planks: This equals a total of one minute. When you can comfortably perform these, move on to the next step.
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Progress to four 15-second planks: Again, this adds up to a total of one minute. As you become stronger, you can further increase the duration of your planks.
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Adjust your plank duration and repetitions: As you continue to build strength, endurance, and proper form, you can experiment with varying plank durations and repetitions. The key is to keep your total plank time around one minute to reduce fatigue and injury risks.
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Incorporate plank variations: Once you’ve mastered the standard plank, try incorporating different plank variations (e.g., side planks, reverse planks, etc.) to challenge your body in new ways. Other options include moving your limbs while maintaining core stability, such as lifting an arm or a leg during the plank.
Additional Tips for Successful Planking
Now that you understand the benefits of shorter planks and how to incorporate them into your routine, here are a few extra tips to ensure your success:
- Focus on form: Always prioritize proper form during your planks to yield the best results and minimize the risk of injury. This includes engaging your core, keeping your spine neutral, and maintaining stability in your shoulders and hips.
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Breathe: Don’t forget to breathe during your planks! Holding your breath can cause dizziness and lightheadedness, making it difficult to maintain proper form.
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Listen to your body: Everybody is different, so the “perfect” plank duration or repetition scheme may vary between individuals. Pay attention to how your body feels and adjust your plank routine accordingly.
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Warm-up: Adding planks to a warmed-up body can prevent injuries while ensuring your body is prepared for the challenges it will face. Perform a 5-10 minute warm-up that includes dynamic movements, such as jumping jacks, high knees, or walking lunges, to awaken your muscles and joints before planking.
Finally, remember that consistency is key when it comes to improving your fitness. By incorporating short planks into your routine, prioritizing your form, and regularly challenging yourself with new exercises or variations, you’ll be well on your way to a flatter belly and reduced back pain. Happy planking!
