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Put simply, the longer you hold your plank, the less payoff you might get. “While changes can vary by individual, holding a plank for as long as possible may actually create a bell curve of diminished returns for the time spent,” says Jennifer Novak, a certified strength and conditioning specialist and owner of PEAK Symmetry Performance Strategies in Atlanta, Georgia. 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. What actually matters, Matheny told the outlet, is “keeping perfect form,” and only holding the plank for as long as your body can take it. So, I mean, if you can hold a plank for a long-ass time.
Put simply, the longer you hold your plank, the less payoff you might get. “While changes can vary by individual, holding a plank for as long as possible may actually create a bell curve of diminished returns for the time spent,” says Jennifer Novak, a certified strength and conditioning specialist and owner of PEAK Symmetry Performance Strategies in Atlanta, Georgia. Instead, McGill believes you will see greater benefits from planking for three 10-second intervals rather than long holds. “Basically, holding repeated holds of 10 seconds is best for the average. If you’re holding a plank for 60-second intervals or longer, you’re doing it wrong. Plenty of experts say planking for an extended period of time is not a more effective way to strengthen your core. If you can hold a plank that long, you’re fit and likely have a strong core.
Holding one longer isn’t necessarily more beneficial. In fact, a study published in the Journal of Strength and Conditioning showed that doing multiple 10-sec plank holds during a workout led to the greatest increase in torso stiffness. How Long Should You Hold Plank For. Image: Source You may want to hold the plank for 30 to 60 seconds, depending upon your resistance and strength. However according to fitness experts you don’t need to hold the plank for more than 30 seconds.
Holding a plank for more than 30 seconds will only build endurance in your shoulders. You can use long planks to break the training barriers in your mind, but don’t let them break your form, too. The Plank challenges (where you aim to hold the Plank for 3 or even 5 min) are getting very popular.
But these challenges train your willpower and your mind more than your core. When a Plank is performed with the right form it’s challenging even for a short time. If you find the Plank too.
The concept of a plank is pretty simple: You hold yourself up in a pushup position for a set period of time to tone your core, glutes, and hamstrings. But while you probably already know how to.
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