Building core strength is a common goal for many. Whether you’re new to the world of fitness or a more experienced lifter, you’ll want to reap all the benefits of a strong core. From stabilization during exercise to improved posture and reduced back pain, there are many incentives for improving core strength. Top of the list of core-strengthening exercises is the plank. This simple but effective exercise recruits multiple muscles in the core, lower back, and glutes to keep your body stabilized. Consistently performing planks can increase core strength and help you towards your goals. With that in mind, how long should you hold a plank? The answer largely depends on a number of factors. In this article, we’ll look at the recommended plank duration according to experts, how to work out what’s best for you, and other tips to help you get the most out of your planks.
Technically, you can hold a plank for hours—there’s a Guinness World Record for the longest-held plank at over nine hours! However, this goal is not only impractical but also unnecessary (unless you’re going for a world record).
Bear in mind that the goal of holding a plank is to build strength, not endurance. Most experts recommend holding a plank 10 to 60 seconds at a time. Many workouts feature multiple sets of planks starting at 10 seconds and working up to a minute.
And before you shrug off 10 seconds as too easy, if you’re doing it correctly you should feel it in your abs, core, and lower back muscles and struggle to hold the position for the full duration.
That said, there are several factors to consider when determining how long a good plank holds is for you. These include your fitness level, experience with planks, goals, history of injuries and how your body feels.
Your fitness level matters because it determines your starting point. If you’ve never done a plank before, start with 10 to 20 seconds and work up from there. As you get stronger you can add five to 10 seconds each time.
If you’re new to planks, you’ll need some time to master the form before increasing your duration. A good practice to follow is to start out with 10 seconds and add 5-10 seconds every workout.
Don’t underestimate the importance of good form, especially for such an exercise that engages your entire body. Poor form can lead to injury. Use a mirror or get a friend to help you check your posture and alignment along the way.
Poor form can also make it hard to hold the plank for longer—if you find yourself sagging after 20 seconds, you’ll need to focus on getting your form right first. Another reason why you should perfect your plank form – poor form makes the exercise ineffective. You can’t target the right muscles and reap the benefits of your plank.
Read More: Plank Challenge: 30-Day Of Trainings For Better Physique
Most exercises have one of two goals; endurance or strength. Endurance refers to the ability to do something for a long period of time, while strength is about building muscle and generating force.
If your goal is to hold a plank for longer, then you should focus on increasing the duration of your holds rather than speed. This means working your way up from 10 seconds to 30, 45, and eventually 60 seconds or more.
If your goal is to strengthen your core, then you’ll want to focus on intensity rather than duration. This means doing 10 to 20 reps of planks for shorter durations (10 to 20 seconds) but with more intensity.
Intensity here could be in the form of increasing the number of sets, making the plank more difficult with modifications such as raising each arm and leg off the ground, or adding a weight vest.
If you’ve had injuries in the past, or have chronic pain or underlying medical conditions, you’ll need to be more careful when it comes to planks. You may want to start off with shorter durations and work your way up, or consult a doctor or physical therapist before attempting any planks.
Lastly, it’s important to listen to your body and pay attention to how the exercise feels. Pain is a warning signal—if it hurts, stop and take a break. Review your form and see if you can make any adjustments.
Discomfort in the sense of strain is to be expected, especially in your core and lower back muscles. But if the discomfort becomes too much, adjust your plank hold duration accordingly.
Now that you know how long to hold a plank for, let’s talk about the correct way to do one.
Once you’ve mastered the basic plank form, there are plenty of variations to challenge yourself with. Below are the most popular ones, ranked from easy to hard.
Perfect for a beginners plank workout, this variation involves bringing your knees to the ground and taking pressure off your lower back. It’s a great way to build up to the traditional plank.
To perform a knee plank:
This variation is great for building oblique strength and stability.
To perform a side plank:
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This variation involves adding some dynamic movements to the plank. It’s great for building both endurance and strength.
To perform a mountain climber plank:
Walking sideways while in a plank position is another great variation that can be used to increase the difficulty.
To perform a walking plank:
This variation adds an extra challenge to your core, as it involves stabilizing the upper body while moving it from side to side.
To perform a plank with shoulder tap:
The spiderman plank is a great way to work your core and hip flexors.
To perform a spiderman plank:
This variation adds a cardio element to the plank, making it great for burning calories and increasing your heart rate.
To perform a plank jack:
This variation adds an extra challenge by introducing a stability ball into the mix.
To perform a swiss ball jackknife plank:
Read More: Side Plank Muscles Worked: Is This Exercise Worth It?
Unsure if planking is right for you? Here are some of the key benefits associated with this type of exercise.
Spending hours at a desk can cause poor posture, leading to discomfort and even pain. Conditions such as rounded shoulders and a hunched back are increasingly common, and we rarely notice how our posture has changed until it’s too late. Planking helps to strengthen the muscles that support our spine, and encourages us to keep a good posture (3).
The plank is one of the most effective core exercises, as it works all the major muscles in your abdomen as well as your back and glutes. This can help improve balance, reduce back pain and increase overall functional strength (2) .
By strengthening your core and improving your posture, the plank can help protect you against injury. When you’re lifting heavy weights or taking part in sports, a strong core can be the difference between pushing yourself to your limits and suffering an injury (2).
When done regularly, planking can help improve your flexibility and range of motion (3). This is especially true in the upper body, as it engages the shoulder, chest and arm muscles.
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Planking is a great way to tone up and create lean muscles (1). As you increase the difficulty of your planks, you’ll start to see the definition in your arms, shoulders and core.
One of the best things about planking is that all you need is your own body weight. This means you can do it anywhere, anytime – no gym or equipment required!
Planking is not just a physical exercise; it can also have positive effects on our mental health (1). By focusing on the present moment and pushing yourself to your limits, this exercise can be a great way to relieve stress and anxiety. Additionally, the endorphin release associated with planking can make us feel happier and more energized.
Planking is a great way to target your core, increase functional strength and improve posture. With this guide you should now have an answer to the question ‘how long is a good plank?’ and some of the best plank variations to add to your workout routine. Give each one a try and see which ones work best for you!
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