Planks look simple. You drop down, brace your core, and hold still. But anyone who has tried it knows the truth—it’s tough. Holding a plank for 30 seconds can feel like an eternity if your muscles aren’t trained to endure it. The shaking arms, the burning core, the temptation to drop your hips—it all adds up.
So if you find yourself struggling to hold a plank for more than a few seconds, you’re not alone. The good news is, you can build up your plank endurance with smart, progressive training. You don’t need to do more planks. You need to strengthen the muscles that support the plank position and build your body’s ability to maintain tension over time.
In this article, you’ll discover 7 workouts that target your core, shoulders, glutes, and stability muscles. Each one helps you build endurance safely and effectively so you can return to the plank with more control and confidence.
Why Planks Feel So Hard
A plank isn’t just an ab exercise. It engages your entire body. You’re stabilizing through your shoulders, bracing your core, activating your glutes, and keeping your legs rigid.
If any part of that chain is weak or untrained, the whole position starts to fall apart. Here’s what might be going wrong if you can’t hold a plank:
- Weak core muscles
- Lack of shoulder stability
- Inactive glutes or poor hip control
- Poor breathing patterns
- Low muscular endurance
It’s not about willpower. It’s about building the strength and coordination to hold your body steady under tension.
Summary
If you can’t hold a plank, it means your body lacks the endurance and balance required. You need full-body conditioning, not just more time in the plank position.
1. Dead Bug
Level: Beginner
Muscles Worked: Transverse abdominis, obliques, hip flexors
Reps: 8–10 per side
How to do it:
Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees. Flatten your lower back against the floor. Slowly lower your right arm and left leg toward the ground while keeping your back connected to the mat. Return and repeat on the other side.
Tips:
Keep your core braced the entire time. Don’t let your back lift off the floor.
Why it helps:
Dead bugs teach you to stabilize your core while moving your limbs. That’s exactly what you need to keep steady in a plank.
2. Glute Bridge Hold
Level: Beginner
Muscles Worked: Glutes, hamstrings, core
Reps: Hold for 30–60 seconds
How to do it:
Lie on your back with knees bent and feet hip-width apart. Press through your heels to lift your hips into a bridge. Hold at the top, keeping your glutes tight and your ribs down.
Tips:
Keep your hips level. Don’t overarch your back.
Why it helps:
Glute bridges improve hip stability, which is crucial for holding a neutral plank without sagging.
3. Wall Plank
Level: Beginner
Muscles Worked: Core, shoulders
Reps: Hold for 30–45 seconds
How to do it:
Stand facing a wall. Place your forearms on the wall at shoulder height and step back until your body forms a slight incline. Brace your core and hold.
Tips:
Engage your abs and glutes just like you would in a floor plank.
Why it helps:
This is a great way to build the mind-muscle connection without gravity fighting against you as hard. Perfect for beginners or those rehabbing an injury.
4. Bird Dog Hold
Level: Intermediate
Muscles Worked: Core, glutes, shoulders
Reps: Hold each side for 10–15 seconds; repeat 3 rounds
How to do it:
Start on all fours. Extend your right arm forward and left leg back. Brace your core and hold. Keep your spine neutral. Switch sides.
Tips:
Don’t let your back arch or hips rotate. Move slowly and with control.
Why it helps:
This movement improves your ability to control your torso while resisting rotation, a key skill for plank endurance.
5. Hollow Body Hold
Level: Intermediate
Muscles Worked: Core, especially lower abs
Reps: Hold for 15–30 seconds
How to do it:
Lie on your back and lift your head, shoulders, and legs off the ground. Arms can reach overhead or stay by your sides. Keep your lower back pressed into the floor.
Tips:
If it’s too hard, bend your knees or keep arms by your sides.
Why it helps:
The hollow hold builds deep core strength and teaches you to maintain tension, which is the foundation of a solid plank.
6. Push-Up Hold
Level: Intermediate
Muscles Worked: Chest, triceps, shoulders, core
Reps: Hold bottom of push-up for 10–20 seconds
How to do it:
Lower into the bottom of a push-up and hold just above the floor. Keep elbows tucked, core braced, and body in a straight line.
Tips:
If it’s too hard, hold halfway down or drop to your knees.
Why it helps:
This trains your body to maintain tension and strength in a plank-like position, under load.
7. High Plank to Forearm Plank Transitions
Level: Intermediate
Muscles Worked: Shoulders, core, triceps
Reps: 8–10 reps
How to do it:
Start in a high plank (on hands). Lower down to your forearms one arm at a time, then press back up to high plank. Keep your body straight and avoid rocking side to side.
Tips:
Keep your hips stable and move slowly.
Why it helps:
This dynamic movement builds core control and shoulder endurance while simulating the demands of a real plank.
Bonus: Breathe Better to Last Longer
Most people hold their breath during planks. That’s a mistake. Holding your breath increases tension in your neck and reduces oxygen to your muscles. Proper breathing helps you stay relaxed and keep muscles working longer.
Try this:
Inhale through your nose for 4 seconds.
Exhale through your mouth for 6 seconds.
Do this while bracing your core.
Practice during easier exercises like dead bugs and glute bridges, then apply it to planks.
Program Example: Weekly Plank Endurance Builder
Here’s how to train 3 times a week to build your endurance:
Day 1: Foundation
- Dead Bug: 3 sets of 8 reps per side
- Glute Bridge Hold: 3 sets of 30 seconds
- Wall Plank: 3 sets of 45 seconds
Day 2: Core Activation
- Bird Dog Hold: 3 rounds of 15 seconds per side
- Hollow Body Hold: 3 sets of 20 seconds
- Push-Up Hold: 3 sets of 15 seconds
Day 3: Strength and Movement
- Glute Bridge Hold: 2 sets of 60 seconds
- High to Low Plank Transitions: 3 sets of 10 reps
- Plank Hold (test): Max hold time
The Bottom Line
If you can’t hold a plank today, that’s okay. It’s not about forcing it—it’s about training for it. Build the strength and coordination needed, and your plank will naturally improve.
These 7 exercises help you train smarter. They address weaknesses, improve control, and make your core stronger from the inside out.
Start small. Be consistent. With time, you’ll go from shaky and short to solid and steady.
