Want to get stronger? Don’t have any time to head to the gym? Then you might be interested in trying an equipment-free, short but effective fitness challenge that can be done moments between waking up and heading into the shower, or while you’re watching yet another cheesy Netflix Christmas film. 

Enter: the two-minute plank challenge. 

We’ve spoken loads before about the benefits of planking and tried umpteen variations of the isometric hold – but this is really about getting back to basics. The humble plank is a full-body exercise that not only requires and builds strength, but also balance and core activation. 

“It’s an extremely efficient exercise,” says India Bailey, talent trainer at TechnoGym. People might often turn to it as a core finisher or abs exercise, but it also works the “hips and lower back, and targets your pectoral muscles (chest), arms, quads, glutes, and your trapezius and rhomboids (upper back).” You’ve also got to engage the quads and hamstrings to stay solid in position.

There are loads of plank variations out there, making it a great exercise to use in just about any strength training routine, says Bailey. Want to work those side muscles slightly more? Try a side plank. Want more of a core workout than an upper body? Go on your forearms. Interested in balance? Try lifting one leg an inch from the floor. You’ve got reverse plank, plank shoulder taps, plank rotations, plank rows… the list is endless.

But for a two-minute hold, you need to nail the basic plank.

1. Come onto your hands and knees. 
2. Keeping your hands beneath your shoulders, extend your right leg behind you – coming onto your toes.
3. Now, extend your left leg – pushing your hands into the floor to maintain balance.
4. Engage your core muscles and look slightly ahead of your hands. 
5. Make sure your bum isn’t in the air.
6. Hold.

Sounds simple, right? And it is simple… for the first five seconds. Holding a plank, however, can be incredibly challenging. Any hold offers loads of benefits While we’ve seen social media challenges The plank is a challenging exercise, and the longer you hold it for the harder it gets. So why not see how far you can push it, by trying out these top tips for training to do a two-minute plank in as little as two weeks.

Of course, the benefits of trying something like this go far beyond being able to do an isometric hold for an arbitrary length of time. Earlier this month, researchers looked at 270 clinical trials involving almost 16,000 people and found that blood pressure improves after doing static isometric exercises, like planks. And the best bit? You only have to workout for eight minutes three times a week to reap the benefits. 

Go to many pilates or core classes, and you’ll be asked to hold a plank for varying amounts of time. Usually, instructors will get you to stay in a plank for around 30 seconds – enough time to start switching on those deep muscles – before moving on with a flow or circuit. 

But if you’re doing an at-home workout or want a low-impact, challenging exercise to fit into your daily routine, then aiming to hold a plank for 120 seconds is a great idea. According to Harvard experts, two minutes is thought to be the maximum amount of time anyone should aim to hold a plank for. After that, there aren’t thought to be any extra benefits. So you could work to planking for three minutes but if you’re not getting anything from it, why bother?

“It’s important to be patient with yourself and begin by focusing on correct form before you start building up your plank time,” says Bailey. That’s especially important if you’re a total plank beginner. “Once you’ve built that strong foundation, it’s time to set targets.”

Set daily time targets

For a two-minute plank, Bailey recommends holding one for however long you’re able and then adding on 10 or 15 seconds every time after that. If you practice five days a week, you’ll end up at that 120-second mark by the second week – if not before. Let’s say you’re only able to plank properly for 10 seconds. You hold it for 10 seconds on Monday, 15 on Tuesday… eventually working up to a minute by Friday. The following Friday (taking the weekend off) should see you clocking up two minutes. 

Focus on breathing, not on the clock

Since planking can be quite taxing on the body (prepare to shake from top to toe as you hold yourself in place), it can be hard not to focus on the seconds ticking by while in position. Rather than fixating on your stopwatch, Bailey recommends avoiding looking at the time altogether and focusing on breath and from instead.

“Take deep breaths to take your focus away from the time,” she says, “and scan your body to see if you need to lift your hips slightly or push away from the floor more, to ensure you keep your back and core strong.”

Listening to your favourite motivational music can help as well, or if podcasts are your thing, sticking one of those on instead.

In other words, Bailey’s advice centres around five incredibly simple principals:

• Take deep breaths.
• Focus your attention away from the clock.
• Scan your body to adjust form.
• Push for 10 to 15 seconds longer every time you want to quit.
• Listen to good music.

Get this right, and you could be well on your way to reaping the many benefits of planking, from better posture to improved core strength and stability.

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Images: Getty