“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”
Planks are a go-to exercise for delivering full-body benefits with zero equipment. “If done correctly, they activate our major abdominal muscles, which are essentially the major muscles of the core, as well as the muscles in the back that support the spine,” says Heather Milton, M.S., R.C.E.P., C.S.C.S., Exercise Physiologist Supervisor of the Sports Performance Center at NYU Langone.
Planks help with stabilization of the spine and muscular endurance, which is key for everything from helping to prevent back pain to balance to improving your performance in other physical activities.
But, despite their simplicity, holding a plank, even just for a few seconds, and getting the right form, can be a challenge. So, how long should you hold a plank, actually? Experts provide some tips for mastering the plank, as well as some modifications (and progressions) you can incorporate into your routine.
Meet the experts: Heather Milton, M.S., R.C.E.P., C.S.C.S., is the Exercise Physiologist Supervisor of the Sports Performance Center at NYU Langone. Kendra Madigan, C.P.T., is the founder of Performance-Ready, personal training designed for dancers, actors, and singers.
How long should you hold a plank?
First, if you have any preexisting conditions, such as osteoporosis, talk to your doctor before starting any new exercises. Then, Milton recommends starting by meeting yourself where you’re at: Determine how long you can hold a plank while maintaining good form right now.
“Increase the hold by five to 10 seconds each week to reach the ultimate goal of about 40 to 60 seconds.”
“When your form breaks, come out of the position so it doesn’t place stress on your shoulders, back, or other parts of your body,” says Kendra Madigan, C.P.T., founder of Performance-Ready, personal training designed for dancers, actors, and singers. “This can result in unnecessary injury.”
If your base hold is around the five- to 10-second mark, Milton suggests focusing on a modified plank on your knees. Whether you are in a regular plank position or the modified version, slowly increase the hold by five to 10 seconds each week, aiming to reach the ultimate goal of about 40 to 60 seconds. If you can hold a plank for longer than 60 seconds, you can start to add progressions such as lifting a leg or arm to reduce the points of contact with the ground, Milton says.
Planking 101
You can either plank on your hands or forearms. According to Madigan, a straight arm plank (like this) requires more upper body strength. “It engages shoulders, chest, triceps, and core,” she says. “So if you want to incorporate more muscle groups, the full plank would be a better choice.”
However, it can be hard on your wrists, so if you find the position uncomfortable, opt for a forearm plank (like this) which, “Places more of an emphasis on strengthening your rectus abdominis muscles [e.g. “six pack” muscles] and especially the deep stabilizing transverse abdominis muscles [the deepest abdominal muscles],” says Madigan. Whichever version you choose, “we want [the hand or elbow] directly under the shoulder to avoid putting additional stress on the shoulder joint,” Milton says.
Next you want to ensure the entire spine is in a neutral position. “We do have a natural little curve in our neck as well as the opposing curve in our thoracic spine and then our lumbar spine, so we want to make sure that we’re maintaining that position rather than letting your head fall down.”
Lastly, you’ll want to press into the floor with either your hands or forearms and your toes. “Push your heels down towards the floor, and also squeeze your quads and your glute muscles,” Milton says. “That will allow you to actually activate your core even deeper.”
Plank Pro Tips
Here are some expert planking tips:
-
Plank two to three times per week: In order to progress the duration of your plank each week, you should be doing them at least two times per week, Milton says. She suggests doing three sets each time. However, you can do planks daily, as long as you are not too sore to hold the proper form.
-
Incorporate planks into a holistic routine: While planks are great for building foundational core strength, they are not the only option. “Doing progressive resistance training like squats, deadlifts, lunges, and upper-body pulls and pushes also activate the core, and so I strongly encourage anybody to do resistance training if they’re not already doing it as part of a well-balanced workout plan,” says Milton.
-
Consider planks as part of a warm-up: “Planks can be done before a workout to warm up the abdominal core stabilizing muscles to prepare you for more demanding movements such as squats, deadlifts, push-ups, and pull-ups,” says Madigan.
Expert-Recommended Plank Variations
Modified Plank
“If you can’t hold a plank for at least five seconds, then it’s good to start in a modified position,” says Milton. By planking on your knees, you decrease the lever length, meaning you are holding up a lower percentage of your body weight.
Bird-Dog Plank
You can take it a step further by lifting alternating feet and hands, bringing the points of contact to two (one hand, one foot). “That is pretty challenging so definitely don’t start there,” cautions Milton. “That would be a good progression once you’ve mastered all the other levels of it.” You can also try a standard bird dog.
Side Plank
The side plank places an emphasis on strengthening your oblique muscles, the muscles that run diagonally on the sides of the torso. On your side, place your hand or forearm flat on the floor, and lift your hips. “Hips should be flat, not tilting forward or behind you. It’s important to keep your shoulder directly over your wrist so you don’t place unnecessary pressure on your rotator cuff,” says Madigan.
You Might Also Like
-
Can Apple Cider Vinegar Lead to Weight Loss?
-
Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
