I can’t hold a plank for long – how do I get more effect out of a session?

Asked by: Scott Murray

How long should a fit person be able to hold a plank?

How long should you hold a plank? The world record for holding a plank is more than four hours, but thankfully, you don’t need to devote that much time. Most experts suggest anywhere from 10 up to 30 seconds is plenty.

How long should you hold a plank for results?

How long do you need to hold a plank to get results? According to research by professor and spine specialist Stuart McGill, Ph. D., you only need to hold a plank for 10 seconds to work the core and see results.

How do you improve how long you can plank?

“It’s OK to start with shorter sets and work up to 60 seconds,” he says. Plus, shorter planks can still give you a solid workout, Sklar says. He suggests holding a plank for 10 seconds, relaxing for five to 10 seconds, then re-engaging for 10 seconds, and repeating for three to six sets.

What to do if you can’t hold a plank?

The right way to perform plank is to keep your body neutral. From head to toes, it has to be in a straight line. If you are failing to do it that means you are not engaging your glutes and quads muscles. While doing any exercise it is crucial to engage the right group of muscles to see visible results.

Can only plank for 30 seconds?

You’re holding your breath



If you are holding your breath then your plank will last only for 20 to 30 seconds. Your body needs oxygen to give you strength. Just focus on your breathing and you’ll notice that you’re able to hold the plank for a considerable amount of time.

Does a 1 minute plank do anything?

Planks are a simple and power-packed total body exercise that can help you build strength in your lower and upper body, engage your core, and stabilize your joints. Even doing just one minute of doing planks each day can achieve amazing results over time, so get started today if you want to feel plank benefits.

Why do I shake while doing planks?

“Shaking or quivering during a plank is totally normal. This just means you’re pushing the muscle contraction to its limits and challenging its endurance capacity,” says David Jou, PT, DPT, co-founder of Motivny in New York City. The same goes for shaking during other exercises, according to Dr. Jou.

Is holding a plank for 2 minutes good?

If you can’t hold a plank for 120 seconds, you’re either a) too fat; b) too weak; or c) doing something wrong in your workouts. A fit, healthy guy should be able to do a two-minute plank. John is also clear about the value of going beyond two minutes: There is none. “Enough is enough,” he says.

Is a 5 minute plank impressive?

Something as simple as planking for 5 minutes a day can help lift your mood. And knowing that you are doing your figure and health a huge favor, you tend to feel much better after a session. You can enjoy all of these things simply by planking for 5 minutes daily for 2 months.

Is a 3 minute plank good?

“With the plank, so many other muscles are engaged like from your chest to your lats, obviously your core, but even your quads, your glutes if you’re doing it all right. To be able to hold a regular plank for a three-minute duration without any breaks is great.

Is a 7 minute plank good?

Sculpt sexy abs, shoulders and glutes with this 7 minute plank challenge that you can add onto any workout. Forget crunches, if you want six-pack abs get to planking. Not only will you slim your waistline and strengthen your core, but you’ll fire up every muscle in your body to burn more calories.

Do planks burn belly fat?

The primary purpose of the plank is to burn belly fat, and hence if you lower your stomach while holding the plank position, you won’t get the desired results. Therefore, keep the stomach in the air and make sure your shoulders, back, and butt are in the same line.

Are planks a waste of time?

They’re more effective at training the core, and they place less stress on the lumbar spine, making it a safer move. However, holding a Plank beyond two minutes is simply a waste of time. If you can hit 120 seconds, you have sufficient endurance in your muscles.