The plank exercise is a type of physical activity, similar to push-ups, aimed at strengthening the core muscles and toning the arms and abdomen. Unlike push-ups, where you push your body upward, planks are performed by holding a stationary position. So, how long should you hold a plank to effectively strengthen your core muscles?

What is a Plank?

A plank is an isometric exercise, meaning it involves holding a position where muscles contract without changing their length. The plank movement resembles the push-up position, where the body is held prone, supported by the forearms and toes. The elbows should be directly below the shoulders, and the forearms should be aligned forward. The head should remain relaxed, with your gaze directed toward the floor.

To perform a plank, engage your abdominal muscles and draw your belly button towards your spine. Make sure your upper body stays straight, avoiding any sagging or rounding of the back. Your body should form a straight line from your head to your toes. If you're just starting, try holding the plank for 10 seconds, then gently lower your body to the ground.

How Long Should a Plank Last to Effectively Strengthen Muscles?

Planks are designed to strengthen the core by engaging multiple muscle groups in the abdomen. When you hold the plank position, the core muscles contract isometrically, stabilizing the spine, increasing core strength, and improving overall body stability.

The duration for holding a plank depends on your fitness level and strength. There is no set “ideal” duration, as it varies from person to person.

For those new to plank exercises, start with a duration you can manage. You might begin by holding a plank for 10 seconds, then drop your body and repeat. You can aim to perform the 10-second plank for three sets.

Once you are comfortable holding the plank for 10 seconds per set, you can gradually increase the duration. Try holding the plank for 30, 45, or 60 seconds. It’s best to start with shorter durations and focus on doing multiple sets to ensure you maintain proper technique and avoid injury.

Experts suggest that planks should not exceed 2 minutes. Holding a plank for longer than that typically does not provide additional benefits in terms of strengthening your core or burning extra calories.

Health Benefits of Planks

While planks are often associated with building a six-pack and toning the arms and core, they also offer several other health benefits, including:

• Improved posture: Planks engage the muscles of your back, which helps you maintain better posture.

• Prevention of sports injuries: A strong core enhances your ability to perform movements such as squats, deadlifts, and push-ups, reducing the risk of injury.

• Better mental health: Regularly practicing planks strengthens your body and defines your muscles, boosting your confidence and overall well-being.

Despite being a simple exercise, planks can burn a significant amount of calories. If you’re new to planking, start with shorter durations and gradually increase the time as your strength improves.

If you have any questions about fitness or need advice, consider consulting a fitness expert or using the consultation feature on the Ai Care app, available on the App Store or Play Store.

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