'I Did Plank Variations Every Day For Two Weeks—Here's What Happened'
Spoiler alert: They don't get any easier.
I have a love-hate relationship with planks. I get that they’re so good for you (not only do they work your entire core, they also work your back, hips, arms, and shoulders), but it’s hard AF to hold one position for 60—or even just 30—seconds. But I've never been one to turn down a challenge, so when the opportunity to take on 60 seconds of planking every day for two weeks fell on my plate, I decided to give it a go.
Before I started this experiment, I was wrapping up training for the NYC marathon. Running had so completely taken over my life that I had no time for any other workouts, but I desperately needed to keep up my core strength to help me on race day (the stronger your core, the more efficient of a runner you’ll be). Challenging myself to hold a plank for 60 seconds every day seemed like a solid way to cram in some core training in as little time as possible. (I was also heading out on vacation for two weeks, and planks are an easy exercise to incorporate into a travel itinerary no matter where you are, so it was a win-win.)
On day one, I timed myself to see how long I could hold a standard forearm plank. I’m totally guilty of cheating during planks (dropping down to my knees, shifting back into downward dog…), so I wanted to see how long I could actually last before giving into to gravity. I lasted two full minutes; not bad.
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For the next twelve days, I tried holding a different variation per day for 60 seconds. I was inspired to add this variety to the two-week challenge by one of my favorite workout classes, Kira Stokes’ Athleticore, which features nine minutes (nine!!!) of plank variations at the start.
For my own take, I chose to try 13 different planks (I repeated the original plank on the last day) including: straight-arm plank, side plank with rotation, side plank with hip dips, plank jacks, plank shoulder taps, extended plank, forearm-plank hip dips, plank with knee touch, knee to elbow plank, side plank, knee to opposite elbow plank, and plank up downs. (Scroll to the end to see descriptions of exactly how to do each move.) And I did all of these with the hope that, on day 14, I could hold that forearm plank for even longer than I did at the start. Here’s what I learned over the course of two weeks.
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