6 Ways to Make Your Planks More Effective—Without Holding Them Longer

will likely top many of them. And for good reason: While you probably pencil the plank into your routine to work your abs, those aren’t the only muscles that it’s activating.exercise,” Heather Milton, M.S., C.S.C.S., an exercise physiologist at NYU Langone Health’s Sports Performance Center, tells SELF.

And now for the best news: With just a few tweaks to the exercise, you can make the most of the move and get the greatest benefit from your workout—while spending less time doing it too. Here’s what you need to know to make your forearm plank more effective.workout class “If you start to feel discomfort in less than 10 seconds, it’s probably time to backtrack from a plank and think of other exercises with some back support that are more appropriate until you are physically able to hold a plank for at least 10 seconds,” Milton explains., where you lie faceup on the ground with your arms up and legs in tabletop position, before extending out your one leg and its opposite arm overhead.

“This focuses on getting their ribs down, all the air out, and they will feel the abdominals turn on,” Gentilcore says. Bonus: This is your optimal abs “brace” for any exercise: Not only are your abs firing, but in doing so, it’s creating a more stable base for you when you move into your actual exercises. You should maintain that brace during your sets.The plank is an entire core exercise, but you have to make sure you are consciously firing up the muscles you want it to work.

Then work on creating that tension throughout your entire body. Resist the urge to shrug, which can make your upper body feel the fatigue before your core does, says Gentilcore. To make sure your shoulders and back muscles are down and back, think of “putting your shoulder blades in your back pocket,” he says.

If you’re firing up every part of your body—that full-body tension, remember?—you won’t be able to hold it for nearly that long, says Gentilcore. And that’s okay: “It isn’t about doing it for time; it is about doing it correctly,” he says.

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