This five-minute Pilates routine will make planks feel easier

The Ultimate Guide to Mastering the Plank

The plank is renowned for its ability to build core strength while engaging nearly every muscle in your body. However, holding a plank can be challenging, especially if you’re new to fitness.

Getting Started with Planks

As a beginner, aim to hold the plank position for 20 seconds, gradually increasing to 30-60 seconds over time. Perform three sets of the plank, and although 20 seconds might seem short, it can feel like an eternity when every muscle is working hard to maintain the position.

Addressing Discomfort

If you experience pain in your back, neck, or shoulders during a plank, it may be beneficial to incorporate some plank preparation exercises. These exercises can help activate and strengthen the necessary muscles, making it easier to hold the plank correctly.

Plank Prep Exercises

Personal trainer Rowan Clift recommends a five-minute Pilates routine for prepping your body for planks. This routine includes four exercises performed with a resistance band wrapped around your mid-back, which aids in activating your back and shoulder muscles. Here’s a breakdown of the routine:

1. Resistance Band Rows
   • Stand with the band wrapped around your mid-back, holding the ends in each hand.
   • Pull the band towards your torso, squeezing your shoulder blades together.
   • Aim for 8-10 reps.
2. Band-Resisted Shoulder Presses
   • Hold the band in both hands at shoulder height.
   • Press upward, extending your arms fully.
   • Perform 8-10 reps.
3. Band-Assisted Chest Opens
   • With the band still around your mid-back, open your arms out to the sides, stretching the band.
   • Bring your arms back to the starting position.
   • Complete 8-10 reps.
4. Banded Plank Hold
   • Wrap the band around your mid-back and get into the plank position.
   • Hold the position for as long as you can, aiming for a few sets.

Additional Resources

For more detailed guidance, you can sign up for Jillian Hardwick’s on-demand Pilates service, where you can access a full, gentle mat Pilates routine designed to strengthen your core and support your plank practice.