Over 40? If you can hold a plank this long with perfect form, your core strength is top-tier. See where you stand.

The 60-second forearm plank locks in core integrity, shoulder stability, and glute activation. It’s not about surviving the minute, it’s about holding perfect tension the entire time. Break the form, ...

Plank Rotation. Yes, the plank is largely a stationary movement—but this variation adds another core function, rotation, which will get your thoracic spine moving. How to Do It: ...

iscover how long you should hold a side plank based on your fitness level and learn exercises to improve core strength and stability.

Plank rotations. Sets and reps: 3 sets of 10 reps (5 on each side) This dynamic plank variation strengthens your entire core, with a special focus on the obliques.

Side plank rotations: From side plank position, reach top arm under body, rotating torso, then extend arm back up toward ceiling. Perform 10 rotations per side.

U.S. Air Force Master Sgt. Kevin McCarthy, left, and 1st Lt. Andrew Braafhart hold a 30-second plank during the 137 Memorial Workout Challenge at Air Base 201, Niger, February 2024.

Once you have mastered the basic plank, you can incorporate variations such as side planks, plank rotations, or elevated planks to challenge your muscles in different ways and prevent monotony.