How long should I start doing plank exercises?

The plank is a great exercise to strengthen the core, back, and legs. When you first start practicing, you will not be able to hold the plank position for too long, this is completely normal! This article will answer frequently asked questions when starting to plank so you can set goals for yourself and strive to have a healthy body.

Table of Contents

How long do you need to hold the plank position for best results?

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Try to hold for about 10 to 30 seconds at a time. When you first start exercising, you can only hold for about 5 to 10 seconds, that’s okay! As you get stronger and your body gets used to this position, try to hold it longer. ^{[1] X Harvard Medical Schop Trusted Source Go to Source}

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Hold the plank position for up to 2 minutes. Experts have shown that, after 2 minutes, the plank position has brought you maximum efficiency. If you can hold the pose for 2 minutes straight and shake, then you are definitely building muscle and burning energy to achieve your training goals. ^{[2] X Harvard Medical Schop Trusted Source Go to Source}

How to do plank exercises properly?

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Lift your body off the floor with your forearms and toes. You will start in a prone position, arms under your body, elbows in line with shoulders, palms down. Using the strength of your abs and upper body, stand on your toes, lifting your hips and abs off the floor. Squeeze your legs and buttocks to keep your body in a straight line. ^{[3] X Research Sources}

Plank exercises are only effective when you practice the right posture. If you have to bend your back or push your butt up to maintain this position, it’s time to lower yourself and take a break.

How many plank sets should you do a day?

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Do 1 to 6 sets a day. In the beginning, you can only hold this pose once a day, no problem. As your body strength increases, you can gradually work up to 2 sets, 3 sets and more. ^{[4] X Harvard Medical Schop Trusted Source Go to Source}

If you can’t do 6 sets at a time, that’s fine. It’s easier to do sets spaced out throughout the day.

Does holding a plank position for 30 seconds work?

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Yes, especially for beginners. Half a minute is a great time to hold a plank position, especially if you’ve never done this exercise before. If you can’t hold 30 seconds right away, don’t worry—just keep practicing until you can. ^{[5] X Harvard Medical Schop Trusted Source Go to Source}

What if you do plank every day?

Will the plank exercise get easier and easier to do?

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Yes, the more often you do plank, the easier this exercise will be. When you first practice, your body will be shaky and powerless. Continue to tighten your leg muscles, abs, and hold the plank position longer with each exercise. ^{[8] X Harvard Medical Schop Trusted Source Go to Source}

If you find the plank position too difficult to hold, you can leave your arms still and lower your knees. Your abs and core muscles will still be worked out, but your leg muscles won’t have to be overworked. ^{[9] X Research Source}

Plank is an exercise that increases heart rate or increases strength?

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Plank is a strength training exercise for the body. When you hold a static position and continuously squeeze your muscles, you are developing your muscles. If you want to incorporate an increase in heart rate when doing plank, you can do some variations such as hip rotation plank or up and down plank. ^{[10] X Research Source}

Hip Plank: You will start from a regular plank position, keeping your body in a straight line. Slowly rotate your right hip to touch the floor, pointing your left hip upwards. Try to keep your body in a straight line as you lower your hips. Then switch sides, rotating left hip to touch the floor. ^{[11] X Research Source}
Plank up and down. You will start from a standard plank position, with your forearms on the floor. Next, straighten your right hand, palm down on the floor. You continue to straighten your left hand, palms facing the floor. Quickly lower your right elbow and then your left elbow. Remember to tighten your abs and keep your body in a straight line at all times. ^{[12] X Research Source}

Advice

If you have low back pain when doing plank, squeeze your glutes to keep your body straight. ^{[13] X Research Source}

Steps