Skip to main content Tom's Guide Tom's Guide Search Tom's Guide View Profile Newsletters Best Picks Entertainment Memorial Day sales Switch 2 Pre-Orders Best laptops Best Mattress Wordle Today Recommended reading All you need is 5 minutes to build core strength and stability, according to a certified Pilates instructor Forget planks — these 3 moves will transform your abs from home Forget weights — this 10-minute bodyweight workout sculpts strong abs Forget sit-ups — use this 10-minute standing abs workout to build a strong core Forget the gym — this Pilates abs workout strengthens your deep core muscles in just 8 minutes 8 minutes, no equipment — this 8-move Pilates abs workout works your deep core muscles 8 moves and 8 minutes are all you need to activate your deep core, sculpt your abs and improve posture, according to a Pilates instructor This exercise improves core strength and stability in just 20 seconds per day, no equipment required Jane McGuire 24 May 2025 Grab your yoga mat and give this a go When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Getty/jacoblund) Good news — you don’t need to spend hours in the gym to improve your core strength and stability. According to the experts, holding a plank for just 20-30 seconds is enough to see results in your mid-section, if you’ve got good form. Building a strong core is far more important than just building a six-pack. You use your core muscles during everyday activities like walking, climbing stairs, and lifting something down from a shelf. A strong core can help protect your lower back from injury, and help improve your posture. But why should you be choosing planks over sit-ups and crunches? You may like All you need is 5 minutes to build core strength and stability, according to a certified Pilates instructor Forget planks — these 3 moves will transform your abs from home Forget weights — this 10-minute bodyweight workout sculpts strong abs How long do you need to hold a plank to get results? Research professor and spine specialist Stuart McGill, Ph.D. reported to the Telegraph that you only need to hold a plank for 10 seconds to work the core and see results. While some personal trainers disagree, arguing that you should start at 10 seconds and try to build up to 60 seconds, McGill believes that holding two or three sets of 10-second planks is better for the average person’s back health. The plank works your core by keeping your ab muscles engaged as you hold the static move — a principle called time under tension. Yet holding the plank for longer than a minute or two might mean you drop your hips as you get tired, putting more strain on your lower back. Remember, the real answer is how long you can hold a plank with good form. For some people, that’s 20 seconds, for others, that’s a minute. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. How to hold a plank with good form Your position during the plank is imperative for both the health of your spine and the results in your abs. If you’re a beginner, it’s a good idea to speak to a personal trainer and ask them to check you’re actively engaging your abdominals during the plank. Start by getting down on an exercise mat on all fours. Lower down onto your elbows, with your forearms straight in front of you on the mat. Make sure your elbows are stacked directly underneath your shoulders. Step your legs back so your bodyweight is resting on your elbows. Squeeze your core and glutes, and think about sucking your belly button into your spine. There should be a straight line from down your back — don’t let your hips arch up or drop. Keep your eye gaze down in front of you to avoid tensing the neck. Maintain tension throughout the plank. (Image credit: Shutterstock) Once you’ve mastered the basic plank, you can increase the intensity by holding it for longer, or trying one of the following variations: High plank: For this exercise, instead of lowering down onto your elbows, hold the plank with your arms straight and your palms flat on the floor. Plank with shoulder taps: From your high plank position, lift one hand off the floor and tap the opposite shoulder. Keep switching sides throughout. If you want to vary things to keep your training interesting, we've also rounded up the best plank variations to build core strength and boost your stability. More from Tom's Guide I added a plank to my morning routine and was surprised by the results I did side planks every day for a week — here's what happened Forget sit-ups — all you need is 4 moves and 15 minutes to sculpt a strong core and strengthen your hips Today's best Yoga Mats deals $13.83View See all prices We check over 250 million products every day for the best prices Jane McGuire Social Links Navigation Fitness editor Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 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All you need is 5 minutes to build core strength and stability, according to a certified Pilates instructor Forget planks — these 3 moves will transform your abs from home Forget weights — this 10-minute bodyweight workout sculpts strong abs Forget sit-ups — use this 10-minute standing abs workout to build a strong core Forget the gym — this Pilates abs workout strengthens your deep core muscles in just 8 minutes 8 minutes, no equipment — this 8-move Pilates abs workout works your deep core muscles Latest in Fitness Nike announces price hikes on shoes and apparel — what you need to know Massive Under Armour sale live from $9 — here’s 17 fitness deals I’d shop ahead of Memorial Day Huge May fitness sale knocks up to 50% off with free delivery and assembly Huge Nike Memorial Day sale live — 23 fitness deals I'm shopping from $18 Epic New Balance Memorial Day sale live from $15 at Amazon — 21 deals I’d shop on sneakers, apparel and more Father's Day golf deals — get the golf gadgets dad wants on sale Latest in Features This £700 phone's cameras keep up with those of the Galaxy S25 Ultra — see the results for yourself I tried giving ChatGPT unique backstories — it's the most fun I've had with AI Mattresses prices are expected to soar due to tariffs — what to expect and when 5 overlooked Netflix miniseries to binge in one weekend What is Claude? 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