No matter whether you train in the gym or at home - the plank is undoubtedly one of the most effective full-body exercises that should be part of every training plan. The forearm support strengthens the back and core muscles, but also uses other muscle groups such as legs, buttocks, shoulders and arms. It may not seem that difficult at first glance, but anyone who has ever done a plank knows how challenging the exercise actually is. Done regularly, planking combined with sufficient exercise and a healthy diet can help you achieve a defined and toned body. Okay, but have you ever wondered how long you should hold plank for best results? How to do plank correctly and what are the most common plank mistakes to watch out for? So many questions, right? But don't panic - we've done some research for you and will explain everything you should know!
Why is core training important?
No matter whether you have to push a suitcase into the overhead compartment, carry the children or drag heavy objects into the basement - the core muscles are involved in absolutely all bodily functions. Even when strength training in the gym, a variety of exercises such as squats and deadlifts are much easier.A strong core musclesIt also improves balance and stabilization, while a weakened core can lead to severe lower back pain over time. And it is precisely for these reasons that it is important to train your core regularly and integrate core muscle training into your workout routine.
Do the plank correctly
As a reminder, the plank is an isometric bodyweight exercise, meaning your muscles are contracting but not actively moving. You can perform the exercise either on your palms (known as high plank) or your elbows (known as low plank), although the latter is much more difficult. Before we answer how long you should hold a plank, it's important to know how to perform the exercise correctly. And here's a quick guide on how to do the perfect plank correctly.
- Start on all fours on the floor and place your hands directly under your shoulders.
- Step back one foot at a time, bringing your feet wider than hip-width apart for stability.
- Keep a straight line from heels to head and look at the floor.
- Tense your stomach, quads, and glutes and hold the position.
The world record for planking is held by Australian Daniel Scali with 9 hours, 30 minutes, 1 second. But don't worry - you don't have to hold the plank for that long to see results. Unfortunately, the answer to this question is not as simple as you think. How long you should hold the plank depends primarily on your fitness level and strength. While it may be tempting to take part in one of these plank challenges, don't let the numbers on the stopwatch stop you. Think of it as a personal challenge rather than a competition with others.
As with all other exercises, the same applies to the plank - to get the most out of your workout, correct execution with correct form is crucial. Or to put it another way - you shouldn't force yourself to hold a plank for 60 seconds if you're a newbie. The biggest goal is not the duration, but the clean execution and you can only hold a plank as long as you can do it correctly and stably. Otherwise, the wrong technique can put a lot of strain on your lower back and put you at a higher risk of injury. So if you notice your hips starting to sink, take it as a sign to stop the plank right then and there.
So if you're new to the fitness world, experts recommend starting slowly and holding the plank for 10-20 seconds. Then rest for 5 to 10 seconds and then get back into the plank position. Once you notice that you can do 20 seconds easily, you can increase the time by another 10 seconds. And keep doing this until you can hold the plank for 1 minute without stopping. Once you can last 1 minute without any problems, you can increase the difficulty a little by using differentShelf Variantstry. In conclusion, 3 sets of 60 seconds each are completely sufficient to get the best possible results from your plank training. Rather, pay attention to the correct form and remember that several short repetitions are much more effective than a multi-minute run with the wrong form.
How long planks last and the most common plank mistakes to avoid
No matter how long you hold the plank, correct execution is essential to tone the body and reap all the benefits of the exercise. That's why we've put together some of the most common plank mistakes that you should avoid.
- Your back sags –If your back muscles are too weak or if you are a newbie, it can quickly happen that your back sags and you end up with a hollow back. This means that the plank is no longer as effective and the pressure on the lumbar region is significantly increased. To avoid this, try to keep your core muscles tight while performing.
- The head is stretched upwards -It's important when plankingthat the body forms a straight line. However, many people tend to stretch their heads upwards and look forward. To ensure that your head always remains in line with your spine, look down towards your hands.
- The hips are stretched upwards too much –When we try to hold the plank for as long as possible, it can quickly happen that our strength weakens and we push our hips up towards the ceiling. To stabilize your hips, try tensing your legs and buttocks or simply take a short break.
