Holding a plank longer than 60 seconds really isn’t necessary, since you can use different plank variations to do the plank for less time (like 30 seconds) and make it equally as hard.

My personal opinion is that any plank longer than 60 seconds isn’t as effective as it could be. With a shorter and more challenging variation you are much likely to try harder and have more of a physical challenge rather than mental – after holding a plank past 60 seconds it’s often largely mental at that point, as in being able to mentally push your physical capacity and push through the pain.

I’ve added a few plank variations below that I’ve used with my clients, try them out.

A few things to keep in mind:

• Make sure you have, and maintain, proper neutral pelvis position when doing a plank. See the description in this Instagram post for more information and to see a visual.
• You’re going to progress (make harder) any plank by: making the plank less stable, or by adding more weight centrally. You can add instability by decreasing the “area” between points of contact with the ground, like removing a point of contact with the ground (3 point) or bringing your points of contact closer (more applicable in the dynamic forms of a plank). In terms of adding weight centrally, this can mean changing the center of mass so its more central and higher up your trunk (think regular plank vs long lever plank), or simply adding weight of some sort (like holding a dumbbell).
• You’re going to regress (make easier) any plank by by doing the opposite of the above, but also you can drop to your knees (decreases area between points of contact) for all most of the variations listed below.