12 level plank challenge how many can you do

Plank exercises, as a classic core (waist and abdomen) training movement, have become well-known to the public, especially among runners. Typically, people perform planks using their feet and elbows. However, did you know that planks should be tailored to individual abilities and needs? Today, we bring you a 12-level plank guide. After reading this, you'll understand that there are many principles and variations to plank exercises.

1. What exactly does a plank train?

Planks differ from the crunches we commonly do for abdominal muscles and the 'Superman' exercise for back muscles. Planks are a static exercise that primarily trains the deep muscles of the waist and abdomen, such as the transverse abdominis and multifidus muscles. In contrast, dynamic exercises like crunches and the 'Superman' mainly train the superficial muscles of the waist and abdomen, such as the rectus abdominis and erector spinae, which are responsible for the so-called 'six-pack' and 'V-line' muscles. Only by training both deep and superficial muscles in a balanced way can the body achieve coordinated and efficient movement.

Deep muscles: They make our waist and abdomen like a rigid body, firm and stable, commonly referred to as core stability. This creates a stable foundation for limb movements and minimizes the loss of power transmission.

Superficial muscles: They allow for large movements of the torso, which are required in many sports, commonly referred to as core strength.

Years ago, we only did crunches and 'Superman' exercises for the waist and abdomen, thus training the superficial muscles while neglecting deep muscle training like planks. Therefore, the waist and abdomen training at that time was unbalanced. Nowadays, people pay more attention to plank exercises, not because they are more sophisticated, but because they make waist and abdomen training more comprehensive, compensating for previous shortcomings.

However, we must avoid going to the other extreme by thinking that core training is only about planks. This is also unreasonable. A scientific and reasonable core training regimen combines static planks with dynamic exercises like crunches.

Both major components of core training are indispensable.

2. Do runners need to do planks?

To answer whether runners need to do planks, we need to understand how the waist and abdomen work during running. Running is a repetitive cyclical movement characterized by the alternating forward and backward swinging of the limbs while the torso remains relatively stable.

Thus, we can understand it this way: the torso is the trunk, and the limbs are the branches extending from the trunk. The trunk provides support and stability for the branches. No matter how the wind blows or how the branches sway, the trunk must remain relatively stable. This doesn't mean the trunk can't move, but if it sways too much, the tree could be blown down by strong winds.

During running, apart from the feet periodically touching the ground, the rest of the body is in an unsupported state. Only if the torso can remain stable without support can the limbs swing effectively and provide a source of power. If the torso is unstable, the effectiveness of the limbs' movements will decrease, as the power generated by the limbs will be consumed by the waist and abdomen. Therefore, a torso that is stable like a rigid body is essential for running, and appropriate plank exercises are a necessary part of core strength training for runners.

3. Planks should be practiced in various ways.

Any strength training exercise will lose its effectiveness if the load and difficulty remain unchanged over time. Therefore, it is necessary to continuously adjust the training difficulty according to one's ability and training level, whether by progressing or regressing.

For example, for obese individuals, starting with foot and elbow planks might be too difficult. It is more reasonable to begin with kneeling planks.

For advanced runners who can easily hold a standard plank for 2-3 minutes, there is no need to increase the training difficulty by extending the time, as it can become too monotonous. Instead, they can try single-arm or single-leg planks. Lifting one limb causes the body to rotate due to the lack of support on one side, requiring the core muscles to contract more forcefully to counteract the rotation. This significantly increases the difficulty and prevents the static exercise from becoming too prolonged.

4. 12 levels of planks: Which level can you do? Kneeling planks: Suitable for beginner runners, people looking to lose weight, those with back pain, and women.

Level 1: Kneeling plank. Goal: 1 minute.

Level 2: Kneeling single-elbow plank. Goal: 45 seconds.

Level 3: Kneeling single-leg plank. Goal: 45 seconds.

Level 4: Kneeling Superman plank. Goal: 30 seconds.

Standard planks: Suitable for healthy individuals, runners with some experience, intermediate runners, and people who exercise regularly.

Level 5: Standard plank. Goal: 1 minute.

Level 6: Single-elbow plank. Goal: 20 seconds.

Level 7: Single-leg plank. Goal: 20 seconds.

Level 8: Superman plank. Goal: 15 seconds.

Hand-supported planks: Suitable for high-level runners, experienced runners, trail runners, triathlon enthusiasts, and fitness enthusiasts.

Level 9: Hand-supported plank. Goal: 1 minute.

Level 10: Single-hand plank. Goal: 30 seconds.

Level 11: Hand-supported single-leg plank. Goal: 30 seconds.

Level 12: Hand-supported Superman plank. Goal: 20 seconds.

5. Correct form is much more important than duration.

Whether it's a kneeling, elbow-supported, or hand-supported plank, correct form is far more important than how long you can hold it. Often, runners focus on duration, but their form deteriorates, leading to the involvement of compensatory muscles, significantly reducing the effectiveness of core muscle training and greatly increasing the risk of injury.

The correct plank form guidelines are:

1) For kneeling planks, the shoulders, hips, and knees should form a straight line. For elbow-supported or hand-supported planks, the shoulders, hips, knees, and ankles should form a straight line.

2) Slightly tuck the chin and keep the head straight, avoiding excessive head tilt or lowering.

3) Keep the chest up and abdomen in, avoiding excessive arching of the upper back or sagging of the lower back (waist).

4) Keep the knees naturally straight but not overextended.

5) Maintain normal breathing and avoid holding your breath.

6) While maintaining correct form, try to hold the position for as long as possible, but not excessively long.

7) Feeling muscle tremors is normal, indicating that the muscles are starting to fatigue. You can hold on a bit longer, but if the form starts to deteriorate and you can't maintain the correct posture, stop immediately.

8) The duration is not important; correct form is. Holding a plank for two minutes doesn't necessarily mean you're strong, as holding a high-difficulty plank (levels 10-12) for 20 seconds with correct form is also impressive.

6. Planks are not the only core training exercise.

Although planks are a very important core stability exercise, they have significant limitations. The main issues with planks are fourfold:

Four major limitations of planks.

Additionally, common running form errors, such as running with a hunched back, leaning backward, or sticking out the buttocks, may not only be due to insufficient deep core muscle strength but also weak superficial muscles. For example, running with a hunched back may be due to weak upper back muscles, leaning backward may be related to insufficient strength in the rectus abdominis, and sticking out the buttocks may be related to weak lower abdominal muscles and anterior pelvic tilt.

Therefore, any strength training is an integral part of running strength training. Overemphasizing or undervaluing a particular exercise often reflects a lack of scientific understanding. Training more comprehensively and balanced will steadily improve your running performance.