4 Minute Plank Workout For Body Transformation

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/plank-workout-thumbnail.jpg" } }, "headline":"4 Minute Plank Workout For Body Transformation", "datePublished":"2020-07-03", "dateModified": "2020-07-03", "description":"This 4 minute plank workout is simple, effective, and safe. Get a great core workout no matter what your fitness level is!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/plank-workout-thumbnail.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is a plank?", "acceptedAnswer": { "@type": "Answer", "text": "A plank is an isometric core-strengthening exercise. It helps build muscular strength, endurance, and stability in your abdominals, obliques, glutes, and lower back. The term 'isometric' means that you hold one position instead of moving your body like you would during a squat or push-up (those movements are known as isokinetic exercises)." } }, { "@type": "Question", "name": "Do planks burn belly fat?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, if you're also following a healthy diet. Planks are a resistance training exercise, which studies show help with fat reduction. The exercise targets all your major core muscles, helping to create definition and tone in the abs, obliques, and lower back. When it comes to improving body composition, though, nutrition is equally important." } }, { "@type": "Question", "name": "How do you do a plank correctly?", "acceptedAnswer": { "@type": "Answer", "text": "Start at the top of a push-up position: both hands, both feet making contact with the floor. Grip the floor tightly and press through the shoulders to engage your upper body. Get your body in one straight line—no sagging hips, no upside-down V like a downward dog yoga pose. Squeeze your belly and butt for maximum muscle engagement. Hold this position for as long as you can with perfect form. Tuck your chin and stay tall through the top of your head throughout the length of your hold." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Is A Plank?</a></li> <li><a href="#section2">Do Planks Burn Belly Fat?</a></li> <li><a href="#section3">How Do You Do A Plank Correctly?</a></li> <li><a href="#section4">4 Minute Plank Workout For Body Transformation</a></li> <li><a href="#section5">Fitness Tips For This Plank Workout</a></li> </ul> </div> <section> <p>It's no secret that the internet is overflowing with thousands of different plank workouts.</p> <p>The problem is, many of those workouts only work for a small percentage of people. Some are too difficult for your fitness level, while others are simply too complicated to understand.</p> <p>But there's a reason these core workouts exist. </p> <p>Planks are a great tool for body transformation and they're probably the safest functional exercise out there.</p> <p>The truth is, plank workouts don't have to be complex or insanely long to get great results.</p> <p>Here's a fantastic 4 minute plank workout anyone can do regardless of their fitness level.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What is a plank?</h2> <p>A plank is an isometric core-strengthening exercise. It helps build muscular strength, endurance, and stability in your <a target="_blank" href="https://www.warriormade.com/0-6pack-abs/more-info/" rel="noreferrer">abdominals</a>, obliques, <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a>, and <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">lower back</a>.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29558776" rel="nofollow noreferrer">1</a>}</p> <p>The term '<i>isometric</i>' means that you hold one position instead of moving your body like you would during a <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-squats/" rel="noreferrer">squat</a> or <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">push-up</a> (those movements are known as <i>isokinetic</i> exercises).</p> <p>You might not think of planks as a "functional" exercise—after all, it's not everyday that you hold your body off the ground in one straight line.</p> <p>But this movement forces your body's biggest muscle groups to work together, which carries over to make other <a target="_blank" href="https://www.warriormade.com/content/exercise/4-great-functional-exercises-for-every-day-fitness/" rel="noreferrer">functional exercises</a> easier.</p> <p>This is just one of the many benefits available to this foundational core exercise.^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/20179652" rel="nofollow noreferrer">2</a>}</p> <h3>Benefits of planks</h3> <p>Check out how planks can help you transform your body:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/core-workouts-for-men/" rel="noreferrer">Improved core strength</a>, endurance, and <a target="_blank" href="https://www.warriormade.com/content/exercise/core-exercises-for-seniors/" rel="noreferrer">stability</a> ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806175/" rel="nofollow noreferrer">3</a>}</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/posture-exercises" rel="noreferrer">Improved posture</a> when sitting or standing ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836527/" rel="nofollow noreferrer">4</a>}</li> <li>Reduced risk of workout-related injuries ^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/29558776/" rel="nofollow noreferrer">5</a>}</li> <li>As effective as isokinetic exercises for building strength and endurance ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4500003/" rel="nofollow noreferrer">6</a>}</li> <li>Safe for a wide range of fitness levels ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5882444/" rel="nofollow noreferrer">7</a>}</li> <li>Great for anyone with movement limitations or <a target="_blank" href="https://www.warriormade.com/content/exercise/si-joint-exercises/" rel="noreferrer">joint pain</a> ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4500003/" rel="nofollow noreferrer">8</a>}</li> </ul> <p>They can also be modified for anyone, from beginners to those with more advanced core strength.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Do planks burn belly fat?</h2> <p>Yes, if you're also following a healthy diet.</p> <p>Planks are a <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">resistance training exercise</a>, which studies show help with fat reduction.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/" rel="nofollow noreferrer">9</a>}</p> <p>The exercise targets all your major core muscles, helping to create definition and tone in the abs, obliques, and lower back.</p> <p>When it comes to improving body composition, though, <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">nutrition</a> is equally important. The science is pretty clear that a healthy diet <i>and</i> exercise (not one or the other) is the most effective way to <a target="_blank" href="https://www.warriormade.com/content/diet/weight-loss-exercise-at-home/" rel="noreferrer">lose weight</a>.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3406229/" rel="nofollow noreferrer">10</a>, <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/30744621/" rel="nofollow noreferrer">11</a>}</p> <p>So if your goal is to lose belly fat, try adding planks to your workouts up to three times per a week to promote <a target="_blank" href="https://www.warriormade.com/content/exercise/foolproof-guide-to-building-lean-muscle" rel="noreferrer">lean muscle growth</a> in your midsection.</p> <p>At the same time, make sure you're eating <a target="_blank" href="https://www.warriormade.com/content/diet/keto-superfoods" rel="noreferrer">plenty of healthy foods</a> like vegetables and lean proteins, and staying away from belly-fat-promoting culprits like <a target="_blank" href="https://www.warriormade.com/content/diet/sugar-allergy/" rel="noreferrer">sugar</a> and processed foods.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139832/" rel="nofollow noreferrer">12</a>}</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>How do you do a plank correctly?</h2> <p>There are really 4 keys to holding a perfect plank:</p> <ul> <li>Start at the top of a push-up position: both hands, both feet making contact with the floor. <ul><li>Grip the floor tightly and press through the shoulders to engage your upper body.</li></ul></li> <li>Get your body in one straight line—no sagging hips, no upside down 'V' like a downward dog yoga pose.</li> <li>Squeeze your belly and butt for maximum muscle engagement.</li> <li>Hold this position for as long as you can with perfect form. Tuck your chin and stay tall through the top of your head throughout the length of your hold.</li> </ul> <p>These performance cues can vary slightly—for example, in some plank variations, your forearms will be on the ground instead of your hands. </p> <p>But these basic cues are helpful for understanding the goal of a plank, which is to use your core muscles to hold your body in one straight line. If you're new to planks, practice this technique first before trying the 4 minute workout below.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>The best 4 minute plank workout</h2> <p>This 4 minute plank workout is easy to explain and something anyone can do.</p> <p>Even if you have insane core strength, this workout only lasts 4 minutes. (Note: the majority of people won't make it that far. That's perfectly fine, and gives you a good goal to aim for!)</p> <p>Here's how it works:</p> <ul> <li>Hold the level 1 plank (high chair plank on hands) for 30 seconds with perfect form. </li> <li>After 30 seconds, switch to level 2 (low chair plank on hands).</li> <li>Every 30 seconds after that, switch to the next, more difficult plank variation on the list below.</li> <li>Keep going until you either: <ul><li>Have to come out of a plank in the middle of a 30 second set (i.e. 15 seconds in you have to come out of the hold)</li> <li>Cannot do the next plank variation with absolutely perfect form*.</li></ul></li> </ul> <p><i>*This is crucial for both safety and effectiveness. You might be more prone to sagging the hips as your core muscles fatigue. Play it safe and come out of your plank slowly if this happens. To check your form, it might be helpful to do this challenge with a friend or in front of a mirror!</i></p> <p>If you're only able to get through the first 2 or 3 levels, feel free to take a short break and try a second time from the top.</p> <p>Alright, enough explanation. Let's see what you got!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HIGH-CHAIR-PLANK-ON-HANDS.gif" alt="High chair plank on hands"> <h3>1. High chair plank on hands</h3> <p><strong>Duration</strong>: :00-:30</p> <p><i>*You'll need a stable chair or sturdy object at about chest-height for this version.</i></p> <ul> <li>Make your best modified chair push-up position: hands on the chair, arms straight, both feet making contact with the floor. <ul><li>Active your lats and serratus muscles by trying to "screw" your hands into the chair. You should feel tension in your upper body.</li></ul></li> <li>Get your body in one straight line—no sagging hips, no upside down 'V' like a downward dog yoga pose.</li> <li>Squeeze your belly and butt for maximum muscle engagement.</li> <li>Hold for as long as you can with perfect form.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/LOW-CHAIR-PLANK-ON-HANDS.gif" alt="Low chair plank on hands"> <h3>2. Low chair plank on hands</h3> <p><strong>Duration</strong>: :30-1:00</p> <p><i>*Use a chair or other sturdy object that's about knee high for this one.</i></p> <ul> <li>Make your best modified chair push-up position: hands on the chair, arms straight, both feet making contact with the floor. <ul><li>Active your lats and serratus muscles by trying to "screw" your hands into the chair. You should feel tension in your upper body.</li></ul></li> <li>Get your body in one straight line; squeeze your belly and butt for maximum muscle engagement.</li> <li>Hold for as long as you can with perfect form.</li> </ul> <p>One minute down. You're doing great!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/LOW-CHAIR-PLANK-ON-ELBOWS.gif" alt="Low chair plank on elbows"> <h3>3. Low chair plank on elbows</h3> <p><strong>Duration</strong>: 1:00-1:30</p> <ul> <li>From the low chair plank on hands, drop down onto your forearms.</li> <li>Take a moment to straighten out your body (squeeze the glutes and the abs here).</li> <li>Hold.</li> </ul> <p>We're heading from the chair to the floor. Keep going!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/PLANK-ON-HANDS.gif" alt="Plank on hands"> <h3>4. Plank on hands</h3> <p><strong>Duration</strong>: 1:30-2:00</p> <ul> <li>Start at the top of a push-up position: both hands, both feet making contact with the floor.</li> <li>Get your body in one straight line—no sagging hips, no upside down 'V' like a downward dog yoga pose.</li> <li>Squeeze your belly and butt for maximum muscle engagement.</li> <li>Hold this position for as long as you can with perfect form.</li> </ul> <p>Halfway. Keep going!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/PLANK-ON-ELBOWS.gif" alt="Plank on elbows"> <h3>5. Plank on elbows</h3> <p><strong>Duration</strong>: 2:00-2:30</p> <ul> <li>Follow the same cues as the plank on hands (#4), except your forearms make contact with the floor instead of your hands.</li> <li>Hold for as long as you can with perfect form.</li> </ul> <p><i>Here's a fun fact if you <a target="_blank" href="https://www.warriormade.com/content/exercise/fitness-tips-for-motivation/" rel="noreferrer">need some motivation</a></i>: This was the plank variation used to break the planking world record, set in February 2020. The record holder is 62 years old and held a plank for over 8 hours!^{<a target="_blank" href="https://www.cnbc.com/2020/03/02/routine-of-george-hood-who-set-world-record-for-planking-over-8-hours.html#:~:text=On%20Feb.,15%20seconds%20in%20Chicago%2C%20Illinois.&text=George%20Hood%20says%20he's%20still,over%20eight%20hours%20on%20Feb." rel="nofollow noreferrer">13</a>}</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HOLLOW-PLANK-HOLD-WITH-WRISTS-AT-FOREHEAD.gif" alt="Hollow plank hold with wrists at forehead"> <h3>6. Hollow plank hold with wrists at forehead</h3> <p><strong>Duration</strong>: 2:30-3:00</p> <p>The difference between a plank hold and a hollow plank hold is that you'll slowly start to walk your hands out in front of your head. </p> <ul> <li>Start in a plank on hands (see #4 above). </li> <li>Inch the arms forward about 4-6 inches, so that your wrists are in line with your forehead. <ul><li>As you do this, fight to keep your ribs "glued" down (avoid arching your spine) and pelvis tucked.</li></ul></li> <li>Hold.</li> </ul> <p>One minute to go!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HOLLOW-PLANK-HOLD-WITH-ELBOWS-AT-FOREHEAD.gif" alt="Hollow plank hold with elbows at forehead"> <h3>7. Hollow plank hold with elbows at forehead</h3> <p><strong>Duration</strong>: 3:00-3:30</p> <ul> <li>Keep holding the position from #6.</li> <li>Inch your hands forward another couple inches, so that your elbows are in line with your forehead.</li> <li>Hold.</li> </ul> <p>Only 30 seconds left. Hang in there!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/FULL-HOLLOW-PLANK-HOLD.gif" alt="Full hollow plank hold"> <h3>8. Full hollow plank hold</h3> <p><strong>Duration</strong>: 3:30-4:00</p> <ul> <li>Keep holding the position from #7.</li> <li>Inch your hands forward just a few more inches. At this point, your biceps should be up by your ears and your arms should be straight*.</li> <li>Hold.</li> </ul> <p><i>*If it helps, think about this final position as an inverted hollow hold.</i></p> <p>Done!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Fitness tips for this plank workout</h2> <p>These tips will help you get the best score possible on this plank workout:</p> <ul> <li>Familiarize yourself with the 8 plank exercises before you start by looking at the images and reading descriptions. This will help you keep perfect form!</li> <li>Give it your all, but if you absolutely know you won't be able to do the next plank exercise <a target="_blank" href="https://www.warriormade.com/content/exercise/4-great-functional-exercises-for-every-day-fitness/" rel="noreferrer">in the progression</a>, don't sweat it. Just stop after your final 30 second set at the level you're on.</li> <li>Don't forget to breathe! Planks may be isometric, but they still engage lots of muscles all at once.</li> <li>Write down your score! Your score is the total time you held a plank. So if you get through level 3 and only hold level 4 for 10 seconds, your score is 1:40.</li> <li>So, how far did you get? Which exercise was the limiting factor for you?</li> </ul> <p>Don't worry too much if your score wasn't as high as you thought it would be. Planks are a seriously demanding exercise, and it'll take some time to build up the core strength needed to get to the 2-minute mark (and eventually, beyond it).</p> <p>The best thing you can do is take today's score as feedback—this is where you're at <i>today</i>.</p> <p>Practice will go a long way towards getting a better time on this plank workout for next time. And all that practice will help you transform your body and build a stronger,more stable set of core muscles.</p> <p>We hope you liked this plank workout challenge! For more, pop over to our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a> for tons of bodyweight workouts just like this one.</p> </section> </article>