Stop Guessing Your Plank Routine! PTs Share the Exact Weekly Plan for Core Strength & Flat Abs

If you’re tired of just guessing your plank routine and want a clear, effective strategy, you’re in the right place. Because while planks are fantastic, their true power lies in how you incorporate them into your fitness routine. It’s not just about holding it for as long as possible.

The good news? We’ve tapped into the expertise of Physical Therapists (PTs), the movement specialists who understand the mechanics of your core better than anyone. They share the exact weekly plan that can transform your midsection, giving you both foundational core strength and those coveted flat abs. Get ready to stop guessing and start planking smarter, not just harder!

Young woman doing plank exercise on a yoga mat outdoors, wearing a protective leopard-print face mask. | Stop Guessing Your Plank Routine! PTs Share the EXACT Weekly Plan for Core Strength & Flat Abs

The big question: Exactly how many times a week should you do planks to truly build a strong core and work towards flat abs? According to Physical Therapists, it’s not about doing planks every single day for minutes on end. It’s about strategic frequency, proper form, and progressive overload.

Here’s the exact weekly plan that PTs often recommend for optimal core strength and flat abs, suitable for most fitness levels. This plan focuses on consistency and allows for proper muscle recovery.

The Core Principle: 3-4 Times Per Week

Physical Therapists generally recommend performing plank exercises 3 to 4 times per week, allowing for a rest day in between. This gives your muscles adequate time to recover and rebuild, which is crucial for muscle growth and strength gains. Your core, like any other muscle group, needs rest to get stronger.

The Session Structure: Dynamic & Progressive

Instead of just holding a single plank for as long as possible, PTs advocate for a more dynamic approach that includes different plank variations and controlled hold times.

Each Plank Session (3-4 times per week):

Warm-up (2-3 minutes): Light cardio like marching in place, arm circles, and gentle torso twists to prepare your body.
Perform 3-5 Sets of Planks:
- Hold each plank variation for 20-60 seconds. The duration depends on your current fitness level and ability to maintain perfect form. It’s better to hold for a shorter time with excellent form than a long time with poor form.
- Rest for 30-60 seconds between each plank hold. This allows for partial recovery.
- Include 2-3 different plank variations within each session to target different core muscles. (Examples below!)
Cool-down (2-3 minutes): Gentle stretches like cat-cow, child’s pose, and kneeling hip flexor stretches.

Example Weekly Schedule (Adjust to your life!):

Monday: Plank Session
Tuesday: Rest or other exercise (e.g., cardio, legs)
Wednesday: Plank Session
Thursday: Rest or other exercise
Friday: Plank Session
Saturday: Rest or other exercise
Sunday: Rest

To get the most out of your plank routine, don’t just stick to the standard forearm plank. Physical Therapists emphasize incorporating variations that challenge your core from different angles and progress as you get stronger.

Here are the top variations to include in your exact weekly plan:

Forearm Plank (Standard Plank):
- How to do it: Lie face down, then prop yourself up on your forearms and toes. Keep your body in a straight line from head to heels. Engage your core, glutes, and quadriceps. Avoid sagging hips or arching your lower back.
- Why it’s essential: Builds foundational core stability and endurance.
High Plank (Push-up Position Plank):
- How to do it: Start in a push-up position, hands directly under shoulders, body in a straight line from head to heels. Engage your core, glutes, and quads.
- Why it’s essential: Challenges wrist and shoulder stability while still engaging the core.
Side Plank:
- How to do it: Lie on your side, supporting your body on one forearm and the side of your foot. Lift your hips off the floor, forming a straight line from head to heels. Engage your obliques. Repeat on the other side.
- Why it’s essential: Specifically targets your oblique muscles, crucial for rotational stability and contributing to flat abs.
Plank with Hip Dips:
- How to do it: Start in a forearm plank. Slowly dip one hip towards the floor, then return to center. Alternate sides. Keep core engaged to control the movement.
- Why it’s essential: Adds a dynamic challenge to the obliques and improves core control.
Plank with Shoulder Taps:
- How to do it: Start in a high plank position. Keeping your hips as still as possible, lift one hand and tap the opposite shoulder. Return hand to floor and alternate.
- Why it’s essential: Significantly challenges anti-rotational core stability, meaning your core works to prevent your hips from twisting.
Leg Lift Plank (Advanced):
- How to do it: Start in a forearm or high plank. Keeping your core extremely stable and hips level, slowly lift one leg a few inches off the ground. Hold briefly, then lower and alternate.
- Why it’s essential: Increases the challenge on the core by reducing the base of support.

Progressive Overload: Getting Stronger, Smarter

To continually build core strength and achieve those flat abs, you need to implement progressive overload. This simply means gradually making the exercise harder over time.

Increase Hold Time: Instead of holding for 20 seconds, aim for 30, then 45, then 60 seconds (with perfect form!).
Increase Repetitions/Sets: Add an extra set to your routine (e.g., from 3 sets to 4 or 5).
Decrease Rest Time: Shorten the rest period between plank holds.
Introduce Harder Variations: As you master the basic plank, move onto more challenging variations like those listed above, or try planks on unstable surfaces (e.g., with feet on a stability ball).
Slow Down: Perform the plank variations with a slower, more controlled movement. For example, lifting a leg very slowly for 3 seconds, holding, then lowering slowly.

Physical Therapists emphasize that maintaining proper form is paramount. If your hips sag, your back arches, or you feel pain, reduce the hold time or revert to an easier variation until your strength improves. Quality over quantity, always!

Common Plank Mistakes to AVOID (According to PTs)

Even with an exact weekly plan, certain common mistakes can sabotage your efforts and even lead to discomfort or injury. These mistakes are:

Sagging Hips: This puts undue strain on your lower back and disengages your core. Keep your body in a straight line.
Hips Too High: This makes the exercise easier by shifting the load away from your core and onto your shoulders. Keep your hips in line with your shoulders and heels.
Neck Strain: Looking up or down excessively can strain your neck. Keep your neck in a neutral position, looking down at the floor.
Holding Your Breath: Breathe deeply and steadily throughout the plank. Holding your breath can increase blood pressure and prevent proper core engagement.
Over-Planking: Doing planks for too long, too frequently, or with poor form. This can lead to fatigue, poor technique, and potential injury. Remember, 3-4 times a week is often enough.

Final Thoughts

You now have the exact weekly plan and the expert guidance from Physical Therapists to truly stop guessing your plank routine and start seeing real results. Building a strong core is one of the most impactful things you can do for your overall health, fitness, and longevity.

By following these plank exercises 3-4 times a week, focusing on proper form, and progressively challenging yourself with variations, you’ll not only develop a more resilient and powerful core but also work towards those desired flat abs.