Plank Timer

The plank is the most effective bodyweight core exercise, strengthening your abs, back, shoulders, and glutes simultaneously. This timer helps you build plank endurance with customisable durations, multiple plank variations, and progressive goals. Set a target, watch the countdown, and track your improvement over sessions.

Share:Pin It Post Share

Plank Variation

Duration Target (seconds)

Number of Sets: 1

Total: 1 set x 1:00

About Plank Exercises

The plank is one of the most effective isometric core exercises, engaging the abdominals, obliques, lower back, shoulders, and glutes simultaneously. Regular plank training improves posture, reduces back pain risk, and builds the deep core stability needed for virtually every other exercise. Start with a time you can hold with good form and gradually increase. Quality always trumps quantity; a 30-second plank with perfect form is better than two minutes of sagging hips. This tool is for informational purposes only.

Core Training

Exercise mats, ab wheels, stability balls, and core training programs.

Product recommendations coming soon. We are carefully selecting items we genuinely believe will support your wellness journey.

Some links may be affiliate links. If you make a purchase, we may earn a small commission at no extra cost to you.

Frequently Asked Questions

How long should I hold a plank?

Beginners: aim for 20-30 seconds. Intermediate: 45-90 seconds. Advanced: 2-5 minutes. Research suggests that multiple shorter planks (3-4 sets of 30-60 seconds) may be more beneficial than one long hold for building functional core strength.

What muscles does a plank work?

Planks primarily target the rectus abdominis, transverse abdominis, obliques, and erector spinae. They also engage the shoulders (deltoids), chest (pectorals), glutes, quadriceps, and hip flexors. This makes them a true full-body isometric exercise.

Are planks better than sit-ups?

For most people, yes. Planks train the core in its functional role (stabilisation) without the spinal flexion of sit-ups, which can strain the lower back. Planks also engage more muscle groups and build the anti-extension strength needed for daily activities and sports.

How often should I plank?

Planks can be done daily since they are an isometric exercise with minimal muscle damage. However, for progressive overload, 3-4 times per week with rest days allows better adaptation. Vary the plank type to prevent plateaus and target different muscle fibres.

More Fitness Tools

View all →

🥋

Martial Arts Conditioning

Build a personalised martial arts conditioning program. Select your discipline, experience level, and goals to get a structured weekly training plan.

🏋️

One Rep Max Calculator

Estimate your one-rep max for any lift using Epley, Brzycki, and Lombardi formulas. Enter the weight and reps you completed to get your estimated 1RM and percentage chart.

⏲️

HIIT Timer

Customisable HIIT interval timer with work/rest periods, round counter, warmup, and cooldown. Visual and audio cues keep you on track.

📋

Workout Split Generator

Generate a weekly workout split based on your training days, experience level, and goals. Get muscle group assignments and exercise suggestions for each day.

Related Tools

⏲️