Plank exercises: How long should you hold a plank?

HHow many times have you heard that one of the best exercises to strengthen the muscles of the whole body, especially the core, are planks? Plus, it’s a pretty basic exercise that doesn’t require any additional equipment, so it’s super easy to incorporate into any workout and even do it on the go or at home.

However, it is also one of the most complicated. isometric exercises if done correctly, as you must use your muscles to statically hold a specific position.

How to iron correctly?

A push-up position should be maintained while resting on the forearms, elbows should be on the floor directly below the shoulders with feet hip-width apart. It is important that the back is flat and the head and neck are in a neutral position.

Also, drive your elbows toward the ground and squeeze your quads, glutes, and core, while inhaling through your nose and exhaling through your mouth, without holding your breath.

How long should you hold a board?

If you’re looking to break a record holding a board, George Hood, a former Marine from Chicago, set the current record with a time of 08:15:15, but specialists recommend much shorter times.

Some experts suggest holding a plank for one minute, but for people with a history of back pain it is recommended to do it with 10 seconds of rest to reduce the risk of injury.

That is why, at least for beginners, it is said that it is enough to hold the plank for 20 seconds, that is, to do more series in less time.

You can progressively increase the time you hold the plank up to one minute, even two, although experts point out that you don’t get much more benefit after that time.