Want to plank for 11 minutes? Use this progressive training plan.

During the forearm plank, it's not just the abdominal muscles that are engaged. The muscle groups involved include the trunk muscles (rectus abdominis and obliques), arms, shoulders, chest, and buttocks.

However, an extremely long plank is not automatically the best goal. The crucial factor is that the body maintains a clean line. Technicians' Health Insurance: This describes the basic technique for the forearm plank: The elbows are positioned directly under the shoulders, the back remains straight, tension is maintained, and the body does not arch. If necessary, the exercise can initially be performed on the knees.

Harvard Health also recommends several shorter sets rather than holding the position for as long as possible. According to them, 10 to 30 seconds per set is sufficient for many people, provided the tension is maintained. Those who want to hold the position longer should increase the time gradually and not compromise their form.

Mini training plan: How beginners can increase their plank time

A short plan of 2 to 3 weeks is sufficient for beginners. The goal is not to immediately chase minute records, but to strengthen the core and gradually increase hold time. Training takes place 3 to 4 times per week, with each session lasting approximately 8 to 12 minutes.

Each session begins with a short warm-up. 30 seconds of cat-cow movements are ideal for this, as they prepare the back and core. This is followed by the main part, which includes forearm planks.

In week 1, each session consists of 3 sets of 20-30 seconds each. A 30 to 45 second break is sufficient between sets. If you can't maintain the position properly, end the set early or support yourself on your knees initially.

In week 2, the hold time increases to 3 sets of 30-45 seconds each. Additionally, a side plank can be incorporated starting in the second week: 1 set per side, 15 to 25 seconds each. This primarily trains the lateral trunk muscles and adds more stability to the exercise.

The focus remains on technique: Keep your back straight, your pelvis not sagging, and your abdominal muscles engaged. A simple mnemonic is to gently draw your navel towards your spine and lightly tighten your glutes. Breathe calmly throughout. Holding your breath won't improve the exercise; it will only make it more strenuous.

After 2 to 3 weeks, there are three simple ways to increase the intensity: Increase the hold time per set by 5 to 10 seconds, add an extra set, or regularly incorporate side planks. If you experience pain in your back, shoulders, or neck, stop and reduce the intensity.

Conclusion: An 11-minute plank is an impressive feat, but not a practical benchmark for everyday life. Those aiming to improve their personal best will get further with short, clean sets than with shaky attempts at a record. Technique first, then time.

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