Peak Plank Duration for Ideal Results, Revealed by Fitness Professionals
Planking, a simple yet effective bodyweight exercise, has gained popularity due to its numerous benefits for overall health and fitness. A 2023 study shows that perfecting an isometric exercise like a plank can reduce blood pressure [1].
Getting Started
As a beginner in bodyweight exercises, you should start by holding a plank for about 15 to 30 seconds with proper form. Starting with 15 seconds is common, and gradually increasing up to 30 seconds or slightly more is a good initial goal [1][5]. Maintaining perfect form is more important than holding the plank for a long time, especially in the beginning [2][4].
Even short holds of around 10 to 15 seconds can be effective if done with full muscle engagement and proper technique [2]. Aim for multiple sets of these short holds rather than one long plank; rest between sets as needed and gradually increase duration as your core gets stronger [1][4].
Progressing with Planking
As you build strength and endurance, you can aim to hold a plank for up to 2 minutes, which is considered sufficient for most people to build core strength and endurance [1]. You can later incorporate plank variations and hold times from 20 to 45 seconds per set as you gain strength [4].
The Benefits of Planking
Planking focuses on strengthening the abdominal muscles, enhancing overall body stability and mobility. It teaches the core to function as a stabilizer rather than a prime mover, improving posture and reducing lower back pain [6]. Planking also improves proprioception, or the body's awareness of its position in space [7].
Beyond Planking
While planking is a great exercise, it's recommended to include it as part of a wider workout routine. Adults should aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous activity weekly [8].
Equipment for Planking
Invest in a non-slip workout mat for planking to cushion joints. For a comfortable planking experience, consider purchasing best-selling leggings. To track your planking time and monitor Heart Rate Zones and sleep stages, use an Apple Watch [3].
Advanced Planking
Advanced individuals should focus on planks as skill practice or warm-up movements, using variations like single arm planks, plank to push-ups, or weighted planks. For intermediates, the goal is to hold a standard plank for 60-90 seconds [5]. Advanced trainees can increase planking sessions to 4-5 times a week [4].
A study published in the Global Advances in Health and Medicine journal found that side planks could help reduce spinal curvature in scoliosis patients [9]. A 2023 study confirms that performing planks can enhance the function of immunocytes (white blood cells) and improve respiratory capacity and physical fitness in older adults [10].
In conclusion, starting with 15 to 30 seconds per plank hold, focusing on form, and progressively increasing the hold duration and sets as your core endurance improves, is the key to mastering the plank.
[1] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9448658/ [2] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7107499/ [3] - https://www.apple.com/watch/ [4] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7457302/ [5] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7536281/ [6] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6232028/ [7] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6580516/ [8] - https://www.who.int/news-room/fact-sheets/detail/physical-activity [9] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7107499/ [10] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9448658/
- Incorporating a plank exercise into your fitness routine can potentially improve your overall health and fitness levels, as well as reduce blood pressure.
- As a part of a health-and-wellness lifestyle, performing planks can enhance the function of immunocytes (white blood cells) and improve respiratory capacity and physical fitness, especially in older adults.
- Fashionable best-selling leggings can provide comfort during planking sessions, while an Apple Watch can help track planking time, Heart Rate Zones, and sleep stages, which can be useful resources in improving your health and fitness.
- For celebrity fitness enthusiasts incorporating science-backed exercise into their routine, side planks could help reduce spinal curvature in scoliosis patients, as suggested in a recent study published in the Global Advances in Health and Medicine journal.
