Is It Better to Do a Four-Minute Plank or Four One-Minute Planks?

Incorporating plank pose into your workout can help strengthen your core and tone and tighten your abs. Don’t let the static nature of the pose fool you. Experts agree that this single pose provides a great workout and can help prepare you for other heavy weight exercises. You’ll reap the same benefits holding the pose for one minute, resting and repeating four times as you will holding the pose for four minutes. In fact, hold the pose for too long and you may compromise your form and reduce the overall benefits of the pose.

  1. Plank Pose

    • Position your body for plank by getting into a pushup position on the floor. Bend your elbows 90 degrees so that your forearms are on the floor. Your elbows should be directly beneath your shoulders. You should be on the tips of your toes, and your body should form one straight line from your head to your feet. Tighten your abdominal muscles, much like you might do when you’re trying to put on a pair of tight pants. Hold this position for as long as you can. An alternative to resting on your forearms is to hold the position with your arms fully extended, balancing on the palms of your hands.

    Duration

    • Aiming for a four-minute plank is ambitious for even the heartiest of people. In fact, one minute may prove challenging and may be impossible -- at least when you start out. During an interview with Men’s Fitness, Keith Scott, a strength coach in Medford, New Jersey, acknowledged that even holding a plank for 30 seconds can be taxing. He suggests drawing the line at two minutes. "Yoga Journal" doesn’t go that far. It recommends holding the pose for between 30 seconds and one minute. The American Council on Exercise recommends doing between one and three sets of core-strengthening exercises such as plank, resting for between 90 and 120 seconds between sets.

    Benefits

    • Along with strengthening your core, holding plank pose can strengthen your shoulders, arms and glutes, says Scott. The pose can also strengthen your lower back, which can help reduce your risk for injuries. MayoClinic.com also touts core exercises as a way to round out a workout routine that includes aerobic and strength-training exercises. A well-rounded fitness program, it adds, will help you reach your fitness goals.

    Modifications

    • If you don’t have the core strength to do a regular plank when you initially incorporate plank into your workout routine, try doing it with your knees bent and on the ground. Once you’re able to hold this position for at least two minutes, try doing it with your legs fully extended. Once you can hold a standard plank for one minute or more, you can further challenge yourself by raising your left arm and right leg at the same time, holding for three deep breaths, settling back in start position, and repeating with your right arm and left leg, according to MayoClinic.com.