The moment your muscles activate and you stand up on a board, that’s when your brain will start flooding you with questions like, “How long should I hold this board?” or “Almost done?” – That’s right.
A plank is a hard isometric bodyweight exercise that requires you to hold yourself in a position similar to a push-up, he says ashley iwanickifitness instructor and founder of collective studies. “A plank exercise mainly target your core musclesbut recruit your shoulders, back, buttocks and leg muscles for supporthe tells Bustle. He also calls his little ones stabilizing musclesshe says, they work together to keep you stable.
As with any exercise, maintaining good form will always be far more important than the number of repetitions you can do, or in this case, how long you can hold the pose. Good form is what helps you get the most benefit from an exercise, Iwanicki says, so always make sure to take a break if you need to.
as a fitness instructor Kim D’Agnese previously told Bustle, you can achieve a perfect plank planting the palms of the hands under the shoulders, keeping the glutes and abs contracted and making sure that the hips remain in line with the shoulders as you lift. With form in mind, read below for how long to hold a board and how to increase your time, if that’s a goal.
How long to hold a board
For how long to hold a plank, Iwanicki says the ideal length of time will depend on your current strength level, as well as your fitness goals. “If you’re new to the floor, I recommend starting with a set of three 10-second holds with five to 10-second rests in between,” she says. “Practice multiple short holds like this until you feel confident enough to extend the length of time and eventually work your way up to holds of 30 seconds or more.”
If you’re at a more intermediate or advanced fitness level, try holding the plank for 60 seconds to maximize your time under tension, which Iwanicki says will optimize your muscle strength, stamina, and growth. “If that doesn’t sound challenging enough for you, try more advanced plank variations for your one-minute wait,” he adds.
How to get better at planks
It’s totally fine if you can only hold a board for a second or two to start. It takes time to get into a longer position, so Iwanicki says you might want to start with a more supportive variation like the forearm plank, where you balance on your forearms instead of your palms. You can also try planting your palms and tucking your knees down to take some pressure off your abs.
Once you land on the most comfortable variation, try to hold it for a few seconds. “Continue practicing a plank from your knees or forearms until you can confidently hold that variation for 30 seconds,” says Iwanicki. “From there, work your way up your board keeping only 10 seconds at a time from your toes.”
Once the 10-second plank on your toes feels easy, that’s when you can try holding it for an additional 10-20 seconds from your knees before slowly building up to a standard plank. “As with anything, constant practice and training will help you improve your skills,” she says.
how often to practice
Frequency and consistency are the most important factors when it comes to building strength. You can launch a table at the end of a workout as a bonus basic exerciseOr you can make a point to practice them regularly so that you get stronger faster.
“To see results, I recommend incorporating a plank into your routine three to four times a week for any duration that you find challenging,” she says. “Although the time it will take to build strength and hold a plank longer will vary from person to person based on their prior experience and skills in the exercise, most people should see improvement within a few weeks if planks They are practiced constantly.
Plank Tips and Tricks
To make your planking experience a little easier, Iwanicki says you need to focus on crunching more than just your abs to stay on your feet. “Most people just focus on engaging their core, since this is the main muscle group being worked,” she says. “However, consciously secondary muscle activationsuch as the shoulders, back, buttocks, and leg muscles, can be extremely helpful.”
The goal is to engage all the muscles on the board so that you feel solid and stable. “Focus on pressing the ground under your forearms or palms to create a slight lift in the space between your shoulders,” he adds. “This action should feel like you’re lifting your body weight off the ground to oppose gravity.”
As you hold the board, continue to squeeze your glutes and quads to support the rest of your body. “Find neutral alignment along your spine, dropping your hips in line with your shoulders,” Iwanicki says. “Stacking the joints (shoulders over elbows or wrists) will also make a board feel easier, as this alignment will optimize how well the bones can support the weight of the body.”
Keep these ironing tips and tricks in mind, and in no time, you’ll be fastening planks like a pro.
Referenced studies:
Byrne, JM. (2014). Effect of using a suspension training system on muscle activation during a front plank exercise. Strength and Conditioning Magazine. doi: 10.1519/JSC.0000000000000510.
Park, DJ. (2019). Which core exercise most effectively activates the abdominal muscles? A comparative study of plank and isometric bilateral leg raise exercises. Back and Musculoskeletal Rehabilitation Magazine. doi: 10.3233/BMR-181122.
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ashley iwanickifitness instructor, founder of collective studies
Kim D’Agnesecoach
