Seven Minute Plank

1. Assume Plank position.
2. Hold position for 7 minutes.

Seven Minute Plank Challenge rules

Do not break plank position for at least 420 second.
Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

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Recent advice

From Lauren M

“Ten minutes! Felt it mostly in my upper arms, core was strong.”

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Giorgio C Lovely ! Anyone wants to try for a 8 mins ? I could go on a little more (next time a will use 2 pillows for the elbows, however

IT • 7:56 GMT, 13 Apr 2013 • In the Seven Minute Plank Challenge

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Eunice Y and Pamela J encouraged this.

Mel M logged some Fitness & Training training on 17 Mar
Whooooooa! I almost gave up, but I'm determined to finish it in one go.. I'm happy I made it! ;D

Dasmarinas, PH • 1:02 GMT, 18 Mar 2013 • In the Seven Minute Plank Challenge

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Jonathan H, Daniel M and 1 otherJonathan H, Daniel M and Giorgio C encouraged this.

Marco A That is brutal but I'll work my way to it. I'm at about 1:20 right now haha

Montréal, CA • 6:26 GMT, 25 Feb 2013 • In the Seven Minute Plank Challenge

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Daniel M encouraged this.

Julie H logged some Fitness & Training training on 23 Feb
3 minute plank

Los Lunas, US • 4:55 GMT, 24 Feb 2013 • In the Seven Minute Plank Challenge

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N H, K G and 2 othersN H, K G, Matteo R and Daniel M encouraged this.

Julie H logged some Fitness & Training training on 23 Feb
2 minute plank

Los Lunas, US • 1:59 GMT, 23 Feb 2013 • In the Seven Minute Plank Challenge

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Yvonne H, Jarod C and 3 othersYvonne H, Jarod C, Rick P, Matteo R and Daniel M encouraged this.

Daniel M asked shoulders role in planking

Shoulders play a role in many exercises. In planking, we are concerned with tension on the core, seeing that extended time in plank position might put undue stress on shoulder joints, would using exercise ball be healthier option?

Charleston, US • 11:52 GMT, 21 Dec 2012 • In the Seven Minute Plank Challenge

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Neil B Just got to manage the 5 minute challenge and now 7......OMG ....LOL I hate the plank

Lucknow, IN • 3:59 GMT, 21 Jun 2012 • In the Seven Minute Plank Challenge

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Daniel M, Josie M and 3 othersDaniel M, Josie M, James P, Lorain R and Lauren M encouraged this.

Thanks Lauren for the motivation........actually I'm working out morning( cardio) evening (strength) so am just a bit winded ..........I will do it is another issue......have been trying to quit 100% alcohol from the beginning of the yr( last yr I quit nicotine)......have finally hard wired my brain and have been on the ban now for a week plus (am 1000%confident to hold this time)....................so I should get my peak/high before the end of the year........but it is one day at a time...............let me check out the Dragon.......thanks Lauren 4 sharing

Neil B • 7:22 GMT, 21 Jun 2012 • Encourage

Daniel M encouraged this.

Lol....i did a set of 20x3 of legs straight up only yesterday of Dragon flag.......its nothing compared to a plank which i find much much tougher ...............funny.....I'll try leg raises 45 degrees...........???????

Neil B • 7:31 GMT, 21 Jun 2012 • Encourage

Daniel M encouraged this.

Yes, google dragon flag+bruce lee..........To me it seems like an upside down plank moving in a windshield wiper motion where shoulders are fulcrum/anchor point.

Daniel M • 12:52 GMT, 22 Jun 2012 • Encourage

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