- Plank duration depends on fitness level, ranging from 15 seconds to 2 minutes
- Correct form is crucial to avoid spinal strain and maximize benefits
- Planks strengthen core, improve posture, reduce back pain, and aid weight management
If there is one exercise that looks simple, needs no equipment and can be done almost anywhere, it is the plank. Even though this exercise may look easy, anyone who has tried holding a plank for even 30 seconds knows how demanding it can be. This often leads to a common question: how long should you actually hold a plank for maximum benefits? The answer depends on your fitness level, goals, and technique you tend to follow. Keep reading to know how.
How long should you hold a plank?
There is no single answer. The duration of a plank mainly depends on your fitness level.
For beginners, holding a plank for 15 to 30 seconds is a great starting point. Focus on maintaining proper form rather than pushing for time. Once this feels east to manage, you can gradually increase the duration.
If you are prcticising this exercise at an intermediate fitness level, 30 to 60 seconds is considered effective. At this stage, you should feel challenged but still able to breathe steadily and keep your posture aligned.
For advanced exercisers, holding a plank for 60 to 120 seconds is more than enough. Contrary to popular belief, holding a plank for several minutes does not automatically mean better results. In this exercise, quality matters far more than duration.
Many fitness professionals agree that if you can hold a plank for two minutes with perfect form, you are doing very well. Beyond that, it may be better to add variations rather than extend time.
Why form matters more than time
Holding a plank with poor form can do more harm than good. If your hips sag, your shoulders shrug or your lower back arches, you are putting unnecessary strain on your spine. A shorter plank with correct alignment delivers far more benefits than a longer one done incorrectly.
Engage your core, squeeze your glutes, keep your neck neutral and imagine pulling your belly button slightly towards your spine. These cues help activate the right muscles and protect your back.
Understanding plank and its benefits
A plank is an isometric form of exercise, meaning you need to hold a fixed position without moving any of your joints. The study published in the National Library of Medicine, revealed that performing plank exercises enhances maximum oxygen uptake and contributes to gains in strength and muscular endurance.
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To perform a plank exercise, support your body weight on your forearms (or hands) and toes, maintaining a straight line from your head to your heels. While it may not involve visible movement, your muscles are working hard behind the scenes.
The plank exercise primarily targets the core, but they also engage your shoulders, arms, glutes, back and legs, making it a full body exercise.
Health benefits of doing planks regularly
Planks may be simple, but their benefits are wide ranging. These include:
1. Build a strong core
The plank is one of the most effective exercises which helps strengthen the core muscles, including the transverse abdominis, obliques and rectus abdominis. A strong core supports daily movements, improves balance and enhances overall strength.
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2. Improve posture
Planks strengthen the muscles in your shoulders, chest and back that help keep your spine upright. Over time, this can improve posture and reduce stiffness. Research published in Global Advances in Health and Medicine found that performing side planks may help reduce spinal curvature in individuals with scoliosis, which is a structural deformity characterised by an abnormal sideways curvature of the spine, usually forming an S- or C-shape, often involving rotation.
3. Reduce risk of back pain
As per healthcare journal, plank exercise, when done correctly, they support the lower back and help stabilise the spine, which may reduce the risk of injury and chronic back discomfort.
4. Help with weight management
While planks alone will not burn a large number of calories, they do help build muscles. Muscle gain means a higher resting metabolic rate, which supports long term weight management when combined with a healthy diet and regular exercise.
Should you do plank every day?
Due to less involvement of gym equipment, and resistant machines, planks are generally safe to do daily, especially if you vary the intensity and duration. However, like any exercise, your muscles need time to recover. If you experience soreness or fatigue, consider alternating plank days or mixing in gentler core exercises.
The most important mantra of a successful plank exercise is to focus on good form, slow breathing, and consistency rather than chasing record breaking times. However, it is always advised to seek expert guidance if you are facing challenges.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
