If you’ve ever found yourself wondering how long you should hold a plank during your workout, you’re not alone. Many people at the gym are either holding the position for brief moments or enduring long, seemingly endless planks. So, how long should you really be holding a plank to get the most out of this core exercise?
While it’s common to push for longer holds, the key is to focus on quality over quantity. The goal is to maximize the effectiveness of your plank rather than simply trying to beat the clock. Here’s what you need to know about the ideal plank hold duration.
How Long Should You Hold a Plank?
Whether you’re just starting out or looking to improve your technique, the plank is a fantastic exercise for building core strength. However, there is such a thing as holding it for too long. According to Kevin Carr, a CFSC and co-founder of Movement As Medicine, the optimal plank duration is up to one minute.
While planks are great for developing intra-abdominal pressure and strengthening the obliques and rectus abdominis muscles, going beyond 60 seconds may not be beneficial. Carr explains that after this point, the risk of poor form increases, which can contribute to low back pain. Plus, planks aren’t functional in daily life, meaning you don’t need to spend extended periods in the position. After a minute, it’s better to transition to more dynamic core exercises that target multiple planes of motion.
Why Shorter Planks Are More Effective
The reality is that holding a plank for a long time can actually be counterproductive if your form deteriorates. As Carr points out, a strong, stable plank is far more valuable than one that you can hold for an extended period of time but with poor engagement. If you’re actively engaging your core, glutes, and abdominals, you’ll likely find that your plank holds will be shorter, but much more effective.
For most people, a goal of holding a plank for 20 to 30 seconds is a great starting point. If you can hold it for up to one minute with good form, you’re doing great!
How to Perform a Proper Plank
Before moving on to plank variations or progressing to tougher core moves, make sure you’re nailing the basic plank. Here’s how to do it correctly:
- Get down on the floor and stack your elbows directly beneath your shoulders with legs extended.
- Rest your weight on your elbows and toes, squeezing your glutes and core to create full-body tension.
- Think about pulling your belly button into your spine while contracting your low back, lats, and rhomboids. Your back should form a straight line—don’t let your pelvis dip down or your butt rise up.
- Keep your gaze neutral, facing the floor, to maintain proper neck alignment.
- Hold the plank, maintaining tension for as long as you can. If your form starts to slip, end the hold and try again.
Focus on the quality of the hold rather than the duration. Engaging your core, glutes, and abdominals actively will help you get more out of the exercise. Once you’ve mastered the basics, you can consider progressing to more advanced plank variations.
Plank Variations to Challenge Your Core
After mastering the basic plank, it’s time to break up the monotony with some fun and challenging plank variations that will keep both your mind and muscles engaged.
Plank Shoulder Taps
This variation adds a dynamic movement that challenges your core stability. Here’s how to do it:
- Begin in a high plank position with palms under shoulders, pelvis tucked, and core braced.
- Lift your left hand and tap your right shoulder. Pause for a couple of seconds, then return your hand to the ground.
- Repeat on the other side, alternating hands while keeping your hips steady.
Sets and Reps: 8 to 10 taps per arm
Bear Plank
This variation engages your entire core and helps to improve stability:
- Begin on all fours with hands under shoulders and knees under hips.
- Lift your knees just an inch or two off the ground while pressing palms into the floor to engage your lats.
- Brace your core as you hold the position.
Sets and Reps: Hold for 30 seconds or more, gradually increasing the time.
Plank with Leg Lifts
This variation strengthens the core while adding a challenge to your stability:
- Begin in a forearm plank position with elbows under shoulders and legs extended.
- Lift one leg off the floor by an inch or two, hold for a second or two, and then lower it back down.
- Alternate legs, being careful not to rotate at the hips.
Sets and Reps: 8 to 10 lifts per leg
Incorporating these variations into your workout will challenge your core in new ways and keep your training fresh. Remember, the key to effective planking is maintaining good form and controlling your body rather than trying to hold the position for as long as possible.
