time to hold the plank

When many people imagine building muscle and strengthening their core, they imagine using a gym membership or a home gym. I can do it. Whether you don’t have a gym membership, are staying in a hotel for work, or live in a small space, bodyweight exercises are a great way to stay in shape. And the best part? No equipment required.

Most trainers will tell you that one of the most effective moves is the plank. It also helps build core strength while working many different muscle groups.

We spoke to a fitness expert to learn how long you should hold planks and the best plank variations.

time to hold the plank

Core stabilization exercises should be done in short, intense holds.

“A five-second hard plank hold repeated five times in a 45- to 60-second window is a great way to start if it’s your first time,” he says. Zach Phillips, CSCS, Strength and conditioning coach and personal trainer at the University of Texas at Austin. “I do 2-3 sets of 10-20 second hard holds, and I usually use them with my clients, focusing on the strength of the hold rather than the duration. I don’t think it’s going to be boring or boring, so I’ll most likely get someone else to do it.”

It may seem surprising, but holding the plank for a few seconds can actually do more for you than trying for a minute. Matt ScarfoNASM-certified CPT-OPT, CES, PES, FNS, and Precision Nutrition Pn1 explains.

Planks are a great exercise because they build a lot of the deep core stabilizing muscles that we rely on for good posture. , hip flexors, and of course the abs. It connects, adds Scarfo.

In fact, a recent study found that you don’t have to do long isometric workouts to see results. In fact, holding the position for 3 seconds a day, 5 days a week for 4 weeks increased strength by 10%. The significance of this study was that the workouts were performed consistently and for maximum effort.

In short, if you hold the plank, you need to use proper form and do difficult variations, says Scarfo. To do this, for example, perform a bent version of the plank. This has more muscle involvement than the stable version.

RELATED: 10 benefits of planking that will make you want to actually do it, and how to do it perfectly

Plank variation

“We can put these planks into the program,” says Scarfo. If you’re looking to get the most profit in the least amount of time, make sure you’re doing them with maximum effort.

basic plank

The basic plank is a plank that emphasizes stability.

How to:

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• You can start with your toes, or you can start with your forearms or hands.
• Keep your body straight and flex your hips to keep your back from sagging.
• Hold this position for 10 seconds.

RELATED: Want the Strongest Core Ever?Try his 30-day plank challenge with this trainer-approved

strong board

This plank is more intense than the basic plank and activates all muscles.

How to:

• Press your palms into the floor, flex your triceps, flex your glutes, quads, hamstrings, and calves.
• Finally, activate your back by bending your hips slightly forward. This active posture increases muscle engagement and makes plans more effective.
• Hold for 10 seconds.

side plate

This plank variation is great for targeting your hip abductors, obliques, and lats.

How to:

• Place your right elbow under your right shoulder, your forearm facing forward, and your hand clenched into a fist.
• Lift your hips off the floor until your body forms a straight line and hold for 10 seconds.
• Repeat on the left side.

reverse plank

The reverse plank helps build the shoulder complex and back body.

How to:

• Press your palms into the floor and lift your hips toward the ceiling.
• Point your toes, straighten your arms and legs, and hold for 10 seconds.

next: Want to sweat it out in the comfort of your own home? Found 25 best workouts on YouTube

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