{"id":48805,"date":"2023-01-23T13:46:32","date_gmt":"2023-01-23T13:46:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48805"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-long-is-a-good-plank","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/","title":{"rendered":"How Long Is A Good Plank? Here Is What Experts Recommend"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#How_Long_Is_A_Good_Plank_Hold\" >How Long Is A Good Plank Hold?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Fitness_Level\" >Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Experience_With_Planks\" >Experience With Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Goals\" >Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#History_Of_Injuries\" >History Of Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#How_Your_Body_Feels\" >How Your Body Feels<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#How_To_Do_A_Plank\" >How To Do A Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Plank_Variations_To_Try\" >Plank Variations To Try<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Knee_Plank\" >Knee Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Side_Plank\" >Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Mountain_Climber_Plank\" >Mountain Climber Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Walking_Plank\" >Walking Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Plank_With_Shoulder_Tap\" >Plank With Shoulder Tap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Spiderman_Plank\" >Spiderman Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Plank_Jacks\" >Plank Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Swiss_Ball_Jackknife_Plank\" >Swiss Ball Jackknife Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Benefits_Of_Planking\" >Benefits Of Planking<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Posture_Improvement\" >Posture Improvement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Increased_Core_Strength\" >Increased Core Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Injury_Prevention\" >Injury Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Improved_Flexibility\" >Improved Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Muscle_Definition\" >Muscle Definition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#No_Equipment_Needed\" >No Equipment Needed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#Mental_Health_Benefits\" >Mental Health Benefits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Building core strength is a common goal for many. Whether you&#8217;re new to the world of fitness or a more experienced lifter, you&#8217;ll want to reap all the benefits of a strong core. From stabilization during exercise to improved posture and reduced back pain, there are many incentives for improving core strength. <\/span><span style=\"font-weight: 400;\">Top of the list of core-strengthening exercises is the plank. This simple but effective exercise recruits multiple muscles in the core, lower back, and glutes to keep your body stabilized. Consistently performing planks can increase core strength and help you towards your goals. <\/span><span style=\"font-weight: 400;\">With that in mind, how long should you hold a plank? The answer largely depends on a number of factors. In this article, we&#8217;ll look at the recommended plank duration according to experts, how to work out what&#8217;s best for you, and other tips to help you get the most out of your planks.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Is_A_Good_Plank_Hold\"><\/span><strong>How Long Is A Good Plank Hold?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Technically, you can hold a plank for hours\u2014there&#8217;s a Guinness World Record for the longest-held plank at over nine hours! However, this goal is not only impractical but also unnecessary (unless you&#8217;re going for a world record).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bear in mind that the goal of holding a plank is to build strength, not endurance. Most experts recommend holding a plank 10 to 60 seconds at a time. Many workouts feature multiple sets of planks starting at 10 seconds and working up to a minute.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And before you shrug off 10 seconds as too easy, if you&#8217;re doing it correctly you should feel it in your abs, core, and lower back muscles and struggle to hold the position for the full duration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, there are several factors to consider when determining how long a <a href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\">good plank<\/a> holds is for you. These include your fitness level, experience with planks, goals, history of injuries and how your body feels.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fitness_Level\"><\/span><strong>Fitness Level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your fitness level matters because it determines your starting point. If you&#8217;ve never done a plank before, start with 10 to 20 seconds and work up from there. As you get stronger you can add five to 10 seconds each time.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Experience_With_Planks\"><\/span><strong>Experience With Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">planks<\/a>, you&#8217;ll need some time to master the form before increasing your duration. A good practice to follow is to start out with 10 seconds and add 5-10 seconds every workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t underestimate the importance of good form, especially for such an exercise that engages your entire body. Poor form can lead to injury. Use a mirror or get a friend to help you check your posture and alignment along the way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0Poor form can also make it hard to hold the plank for longer\u2014if you find yourself sagging after 20 seconds, you&#8217;ll need to focus on getting your form right first. Another reason why you should perfect your plank form &#8211; poor form makes the exercise ineffective. You can&#8217;t target the right muscles and reap the benefits of your plank.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/plank-challenge-30-day\/\"><i>Plank Challenge: 30-Day Of Trainings For Better Physique<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-47371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1024x576.png\" alt=\"how long is a good plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Goals\"><\/span><strong>Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most exercises have one of two goals; endurance or strength. Endurance refers to the ability to do something for a long period of time, while strength is about building muscle and generating force.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to hold a plank for longer, then you should focus on increasing the duration of your holds rather than speed. This means working your way up from 10 seconds to 30, 45, and eventually 60 seconds or more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to strengthen <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">your core<\/a>, then you&#8217;ll want to focus on intensity rather than duration. This means doing 10 to 20 reps of planks for shorter durations (10 to 20 seconds) but with more intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intensity here could be in the form of increasing the number of sets, making the plank more difficult with modifications such as raising each arm and leg off the ground, or adding a weight vest.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"History_Of_Injuries\"><\/span><strong>History Of Injuries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve had injuries in the past, or have chronic pain or underlying medical conditions, you&#8217;ll need to be more careful when it comes to planks. You may want to start off with shorter durations and work your way up, or consult a doctor or physical therapist before attempting any planks.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Your_Body_Feels\"><\/span><strong>How Your Body Feels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lastly, it&#8217;s important to listen to your body and pay attention to how the <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">exercise<\/a> feels. Pain is a warning signal\u2014if it hurts, stop and take a break. Review your form and see if you can make any adjustments.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Discomfort in the sense of strain is to be expected, especially in your core and lower back muscles. But if the discomfort becomes too much, adjust your plank hold duration accordingly.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Plank\"><\/span><strong>How To Do A Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know how long to <a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\">hold a plank<\/a> for, let&#8217;s talk about the correct way to do one.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by getting into a push-up position and rest your forearms on the ground. Make sure your elbows are directly under your shoulders, and keep your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes, and draw your belly button towards your spine. Your body should form a straight line from your shoulders to your ankles, and keep your head in line with the rest of your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the desired duration, and release after. Make sure to take a break in between sets and drink lots of water.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-47365 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Variations_To_Try\"><\/span><strong>Plank Variations To Try<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve mastered the <a href=\"https:\/\/betterme.world\/articles\/doing-planks-everyday\/\">basic plank<\/a> form, there are plenty of variations to challenge yourself with. Below are the most popular ones, ranked from easy to hard.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Knee_Plank\"><\/span><strong>Knee Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perfect for a beginners plank workout, this variation involves bringing your knees to the ground and taking pressure off your lower back. It&#8217;s a great way to build up to the <a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">traditional plank<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a knee plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a table-top position and rest your elbows on the ground. Make sure to keep your back straight and draw your shoulder blades down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes, and tuck your toes under. Keeping your knees on the ground, press your upper body up and hold the position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Side_Plank\"><\/span><strong>Side Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation is <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">great<\/a> for building oblique strength and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a side plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your side, with one leg stacked on top of the other. Prop yourself up with your forearm and lift your body sideways, engaging your glutes and core.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for the desired duration, then switch sides.<\/span><\/li>\n<\/ol>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-47364 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1024x576.png\" alt=\"how long is a good plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mountain_Climber_Plank\"><\/span><strong>Mountain Climber Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation involves adding some dynamic movements to the <a href=\"https:\/\/betterme.world\/articles\/28-day-plank-challenge\/\">plank<\/a>. It&#8217;s great for building both endurance and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a mountain climber plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the traditional plank position, then bring one knee towards your chest, alternating sides with each rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to keep your hips and shoulders in line, and press through your palms for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Repeat for the desired amount of reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Walking_Plank\"><\/span><strong>Walking Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking sideways while in a plank position is another great variation that can be used to increase the difficulty.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a walking plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position, then walk your hands and feet toward one side then the other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your core engaged throughout and maintain a straight line from your shoulders to your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips slightly as you move your hands and feet, then repeat for the desired amount of reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Plank_With_Shoulder_Tap\"><\/span><strong>Plank With Shoulder Tap<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation adds an extra challenge to your core, as it involves stabilizing the upper body while moving it from side to side.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a plank with shoulder tap:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the traditional plank position, then lift one arm up and tap your opposite shoulder. Lower the arm and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your hips and legs still, and engage your core throughout.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Spiderman_Plank\"><\/span><strong>Spiderman Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The spiderman plank is a great way to work your core and hip flexors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a spiderman plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position, then bring one knee towards your elbow in an alternating pattern.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips low and chest lifted, and draw your belly button towards your spine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core throughout, then repeat for the desired amount of reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Plank_Jacks\"><\/span><strong>Plank Jacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation adds a cardio element to the plank, making it great for burning calories and increasing your heart rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a plank jack:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position and jump your feet out to the sides, like you would with regular jumping jacks.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back in, keeping your hips and shoulders low.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your core engaged throughout the movement, then repeat for the desired amount of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-47352 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1024x576.png\" alt=\"how long is a good plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Swiss_Ball_Jackknife_Plank\"><\/span><strong>Swiss Ball Jackknife Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation adds an extra challenge by introducing a stability ball into the mix.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a swiss ball jackknife plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a stability ball between your feet, then start in a plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes, then slowly roll the ball towards your hands, keeping your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position, then repeat for the desired amount of reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\"><i>Side Plank Muscles Worked: Is This Exercise Worth It?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Planking\"><\/span><strong>Benefits Of Planking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unsure if planking is right for you? Here are some of the key benefits associated with this type of exercise.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Posture_Improvement\"><\/span><strong>Posture Improvement<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spending hours at a desk can cause poor posture, leading to discomfort and even pain. Conditions such as rounded shoulders and a hunched back are increasingly common, and we rarely notice how our posture has changed until it\u2019s too late. Planking helps to <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">strengthen the muscles<\/a> that support our spine, and encourages us to keep a good posture (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/#:~:text=Some%20studies%20have%20shown%20that,in%20preventing%20falls%20%5B18%5D.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Core_Strength\"><\/span><strong>Increased Core Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The plank is one of the most effective core exercises, as it works all the major muscles in your abdomen as well as your back and glutes. This can help improve balance, reduce back pain and increase overall functional strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/#:~:text=Some%20studies%20have%20shown%20that,in%20preventing%20falls%20%5B18%5D.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) .\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Injury_Prevention\"><\/span><strong>Injury Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By strengthening your core and improving your posture, the plank can help protect you against injury. When you\u2019re lifting heavy weights or taking part in sports, a strong core can be the difference between pushing yourself to your limits and suffering an injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29558776\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Flexibility\"><\/span><strong>Improved Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When done regularly, planking can help improve your flexibility and range of motion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/#:~:text=Some%20studies%20have%20shown%20that,in%20preventing%20falls%20%5B18%5D.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This is especially true in the upper body, as it engages the shoulder, chest and arm muscles.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-47284 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-1024x576.png\" alt=\"how long is a good plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Definition\"><\/span><strong>Muscle Definition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planking is a great way to tone up and create lean muscles (<\/span><a href=\"https:\/\/recreation.athletics.cornell.edu\/cfc-blog-benefits-perfect-plank\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). As you increase the difficulty of your planks, you\u2019ll start to see the definition in your arms, shoulders and core.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"No_Equipment_Needed\"><\/span><strong>No Equipment Needed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best things about planking is that all you need is your own body weight. This means you can do it anywhere, anytime \u2013 no gym or equipment required!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mental_Health_Benefits\"><\/span><strong>Mental Health Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planking is not just a physical exercise; it can also have positive effects on our mental health (<\/span><a href=\"https:\/\/recreation.athletics.cornell.edu\/cfc-blog-benefits-perfect-plank\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). By focusing on the present moment and pushing yourself to your limits, this exercise can be a great way to relieve stress and anxiety. Additionally, the endorphin release associated with planking can make us feel happier and more energized.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planking is a great way to target your core, increase functional strength and improve posture. With this guide you should now have an answer to the question \u2018how long is a good plank?\u2019 and some of the best plank variations to add to your workout routine. Give each one a try and see which ones work best for you!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Is_A_Good_Plank\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Building core strength is a common goal for many. Whether you&#8217;re new to the world of fitness or a more experienced lifter, you&#8217;ll want to reap all the benefits of a strong core. From stabilization during exercise to improved posture and reduced back pain, there are many incentives for improving core strength. Top of the [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":48806,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-48805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Long Is A Good Plank? Here Is What Experts Recommend - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW LONG IS A GOOD PLANK? \u27a4 This guide will teach you how to do the perfect plank and the best variations for a full-body workout. Plus, learn about the benefits of planking.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Long Is A Good Plank? Here Is What Experts Recommend\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW LONG IS A GOOD PLANK? \u27a4 This guide will teach you how to do the perfect plank and the best variations for a full-body workout. Plus, learn about the benefits of planking.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1694340670-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"How Long Is A Good Plank? Here Is What Experts Recommend\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/\"},\"wordCount\":2059,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1694340670-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Building core strength is a common goal for many. Whether you're new to the world of fitness or a more experienced lifter, you'll want to reap all the benefits of a strong core. From stabilization during exercise to improved posture and reduced back pain, there are many incentives for improving core strength. <\/span><span style=\\\"font-weight: 400;\\\">Top of the list of core-strengthening exercises is the plank. This simple but effective exercise recruits multiple muscles in the core, lower back, and glutes to keep your body stabilized. Consistently performing planks can increase core strength and help you towards your goals. <\/span><span style=\\\"font-weight: 400;\\\">With that in mind, how long should you hold a plank? The answer largely depends on a number of factors. In this article, we'll look at the recommended plank duration according to experts, how to work out what's best for you, and other tips to help you get the most out of your planks.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Long Is A Good Plank Hold?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Technically, you can hold a plank for hours\u2014there's a Guinness World Record for the longest-held plank at over nine hours! However, this goal is not only impractical but also unnecessary (unless you're going for a world record).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Bear in mind that the goal of holding a plank is to build strength, not endurance. Most experts recommend holding a plank 10 to 60 seconds at a time. Many workouts feature multiple sets of planks starting at 10 seconds and working up to a minute.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">And before you shrug off 10 seconds as too easy, if you're doing it correctly you should feel it in your abs, core, and lower back muscles and struggle to hold the position for the full duration.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That said, there are several factors to consider when determining how long a <a href ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/\",\"name\":\"How Long Is A Good Plank? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How Long Is A Good Plank? Here Is What Experts Recommend - BetterMe","description":"\u2605 HOW LONG IS A GOOD PLANK? \u27a4 This guide will teach you how to do the perfect plank and the best variations for a full-body workout. 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Here Is What Experts Recommend","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/"},"wordCount":2059,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1694340670-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Building core strength is a common goal for many. Whether you're new to the world of fitness or a more experienced lifter, you'll want to reap all the benefits of a strong core. From stabilization during exercise to improved posture and reduced back pain, there are many incentives for improving core strength. <\/span><span style=\"font-weight: 400;\">Top of the list of core-strengthening exercises is the plank. This simple but effective exercise recruits multiple muscles in the core, lower back, and glutes to keep your body stabilized. Consistently performing planks can increase core strength and help you towards your goals. <\/span><span style=\"font-weight: 400;\">With that in mind, how long should you hold a plank? The answer largely depends on a number of factors. In this article, we'll look at the recommended plank duration according to experts, how to work out what's best for you, and other tips to help you get the most out of your planks.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Long Is A Good Plank Hold?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Technically, you can hold a plank for hours\u2014there's a Guinness World Record for the longest-held plank at over nine hours! However, this goal is not only impractical but also unnecessary (unless you're going for a world record).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Bear in mind that the goal of holding a plank is to build strength, not endurance. Most experts recommend holding a plank 10 to 60 seconds at a time. Many workouts feature multiple sets of planks starting at 10 seconds and working up to a minute.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">And before you shrug off 10 seconds as too easy, if you're doing it correctly you should feel it in your abs, core, and lower back muscles and struggle to hold the position for the full duration.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That said, there are several factors to consider when determining how long a <a href ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/","url":"https:\/\/dev.betterme.world\/articles\/how-long-is-a-good-plank\/","name":"How Long Is A Good Plank? 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