Hold the plank pose for 3 minutes

Planking for 3 minutes is a pretty tough challenge. This exercise will start to really put your abdominal endurance to the test, and is a good target to set yourself if you can already hold the plank for 1.5 minutes or two minutes.

Ensure that you are performing the plank correctly in order to reap the full benefits of this great abs and core exercise. Good luck!

Hold the plank pose for 3 minutes Challenge rules

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Recent advice

From Shane G

“Love that there are smaller challenges leading to the accomplishment of more difficult ones. Seriously thought it was going to be easier than it was lol”

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Colleen O 2:10

MI, US • 4:08 GMT, 18 Jun 2013 • In the Hold the plank pose for 3 minutes Challenge

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Susan B 3 min done!

Bloemfontein, ZA • 1:48 GMT, 10 Jun 2013 • In the Hold the plank pose for 3 minutes Challenge

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Rick P and Shona W encouraged this.

Great!

Maria B • 2:09 GMT, 10 Jun 2013 • Encourage

Shona W encouraged this.

Cindy T 2:50secs, try again tmr

MY • 11:01 GMT, 9 Jun 2013 • In the Hold the plank pose for 3 minutes Challenge

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Colleen O 1:45 earlier this morning

MI, US • 12:09 GMT, 4 Jun 2013 • In the Hold the plank pose for 3 minutes Challenge

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Naomi P logged some Fitness & Training training on 30 May
3 min done :-)

ירושלים, IL • 9:44 GMT, 31 May 2013 • In the Hold the plank pose for 3 minutes Challenge

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Colleen O 1:30

MI, US • 12:52 GMT, 25 May 2013 • In the Hold the plank pose for 3 minutes Challenge

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Nani J Another 3 minutes plank today

3:21 GMT, 17 May 2013 • In the Hold the plank pose for 3 minutes Challenge

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Nani J Plank 3 minutes

6:58 GMT, 14 May 2013 • In the Hold the plank pose for 3 minutes Challenge

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Luis R I managed to finish it in 3 minutes. But since I know that the target of this challenge is the abs and core, I am not sure if I did it right as I felt stress on my back and shoulders in addition to my core as I hold the position.

Makati City, PH • 12:55 GMT, 4 May 2013 • In the Hold the plank pose for 3 minutes Challenge

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Jarod C encouraged this.

Renee A 1:10 til my kid jumped on my back for a horsey ride!lol I was about to hit the floor anyway though!! Happy with that!!

NZ • 7:59 GMT, 27 Apr 2013 • In the Hold the plank pose for 3 minutes Challenge

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John R, Luis R and 1 otherJohn R, Luis R and Jarod C encouraged this.

Colleen O Did it for 1:10 but seeing as my ribs are still healing I'm not too upset with that.

MI, US • 2:37 GMT, 11 Apr 2013 • In the Hold the plank pose for 3 minutes Challenge

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Karolina B and Jarod C encouraged this.

Steve S Shoulders and abs burning but fought through it! Done!

Hartford, US • 11:26 GMT, 10 Apr 2013 • In the Hold the plank pose for 3 minutes Challenge

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Renee A and Jarod C encouraged this.

Nocturnal R Wooh. After 2 months of consistent and progressive planking. Can eventually do 3 minutes. Now to sustain this everyday.

SG • 2:19 GMT, 1 Apr 2013 • In the Hold the plank pose for 3 minutes Challenge

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Bridget C and Renee A encouraged this.

Dedication and effort, well done!

Bridget C • 2:22 GMT, 1 Apr 2013 • Encourage

Nocturnal R encouraged this.

Sue A I DID IT!!!

Nelson, NZ • 3:53 GMT, 13 Mar 2013 • In the Hold the plank pose for 3 minutes Challenge

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Richard H and Renee A encouraged this.

Sarah C 3 min 1 sec a new PB

Stromness, GB • 3:09 GMT, 4 Mar 2013 • In the Hold the plank pose for 3 minutes Challenge

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Shahril I encouraged this.

Jon A answered the question Is this cheating a plank position?

Since the whole point of this site is to help you to improve, I'd say no, that's not cheating at all. And, for your infomation, EVERYBODY starts shaking when they first attempt planks. And the second time, and the th...

Royal Tunbridge Wells, GB • 11:28 GMT, 20 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Russell G and Joanna L encouraged this.

Stevan P answered the question Is this cheating a plank position?

Thank you all for your advice. I just found it awkward to quit the exercise because I hit my arms instead of the core, especially because it was my core day, and a day before that one was my upper body day, so it was...

RS • 9:14 GMT, 19 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Joanna L encouraged this.

Alan C answered the question Is this cheating a plank position?

It is not cheating

Canberra, AU • 6:04 GMT, 19 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Murray S, Terry G and 2 othersMurray S, Terry G, Suki N and Joanna L encouraged this.

Duane B answered the question Is this cheating a plank position?

I don't think it is cheating the pose.It seems to me your just changing the pressure point where the forearm and floor meet which doesn't change the muscle hit by the exercise.

Fairborn, US • 2:57 GMT, 19 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Joanna L encouraged this.

Zachary S answered the question Is this cheating a plank position?

i'd try and stick with the position they give you as much as possible, but i don't really see why your way would be wrong

US • 1:54 GMT, 19 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Terry G and Joanna L encouraged this.

Alex D answered the question Is this cheating a plank position?

I did get the shakes too, but found if I gradually increased the plank time by a few seconds each time, I built up to 2 minutes and beyond quickly. Try doing it for 1min 10sec next, in the normal position, and then...

Kent, GB • 12:46 GMT, 19 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Shahril I and Joanna L encouraged this.

Stevan P asked Is this cheating a plank position?

The first time I attempted plank position for longer than 1 minute, I started shaking after some time, but last time I tried not to place my hands ( from elbow to palm ) parallely, but instead of that I formed triangle ( my palms could touch each...

RS • 12:04 GMT, 19 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Joanna L encouraged this.

Marco A A great goal for the plank series! Challenge accepted!

Montréal, CA • 5:29 GMT, 19 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Eleanor O and Joanna L encouraged this.

Garth M Punishment here I go!

Milton Keynes, GB • 12:53 GMT, 15 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Diane D, Robyn T and 3 othersDiane D, Robyn T, Phil T, Ros W and Debbie L encouraged this.

Holly W This may take a few weeks/months only just managed 1 min today

Glasgow, GB • 3:48 GMT, 3 Feb 2013 • In the Hold the plank pose for 3 minutes Challenge

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Pronsias (Frank) M encouraged this.

Do the plank regularly...is a fantastic exercise!! Your 1 min will become 3...doesn't matter how long it takes...will feel great when you do it!!!!! :)

Anne T • 4:21 GMT, 3 Feb 2013 • Encourage

Holly W encouraged this.