Plank is a basic bodyweight exercise that is excellent to strengthen your core and target the muscles of your entire body at once.
That’s one of the reasons why it is a part of many workout regimes like yoga, pilates and bodyweight conditioning.
Performing this one exercise religiously daily can help to improve stability, reduce injury, and maintain mobility.
For those who haven’t tried plank ever, this move might look simple, but actually, it is not. Balancing your body weight toes aren’t that simple task.
Most people could only hold the plank for 10-15 seconds. This often makes them wonder if they are doing enough to reap the benefits of exercise or not.
To solve this confusion, once and for all, here we will tell you how long you need to hold a plank to reap its benefits.
The right way to hold the plank
The first thing to keep in mind is to perform the plank correct. Even though it is one of the basic exercises, most people perform it incorrectly. This reduces the benefits of bodyweight exercise. Here is the right way to do it.
Step 1: Come to the table-top position with your knees below your hips and your wrists below your shoulder.
Step 2: Lift your knees off the ground and straighten your legs to bring your body to full extension.
Step 3: Your feet should be shoulder-width apart and your palms pressing against the ground.
Step 4: Elongate your spine and engage your abdominal, arm and leg muscles. Lengthen the back of your neck and look down.
Step 5: Hold this position for at least 10-30 seconds, then relax.
How long do you need to hold the pose?
When it comes to holding a plank, it is a common misconception that maintaining the pose for the longest time can give your the most benefits. Holding the pose for a longer time only compromises your form and you may strain your muscles. It is best to hold the plank in sessions. This way you can maintain your posture and reap maximum benefits.
For a beginner, 10 seconds of plank hold is a good amount of time. You can hold planks for 10 seconds 3 times after a break of 20 seconds between each rep. If you are a seasoned fitness enthusiast, holding a plank for 30 seconds at one time is good for you. Take a break in between then try the next set. If you feel that your hips are dropping, take a break and start again.
Common mistakes to avoid
You must perform plank correctly to reap maximum benefits in minimum time. Here are a few things you need to be careful about.
Keep your butt neutral: Do not keep your butt too high or too low when holding the plank pose. Doing so would put unnecessary pressure on your hips.
Arched back: Keep your back neutral when performing the exercise. Arching your back will ruin your posture.
Neck alignment: From head to toes, keep your body in a straight line.
Elbow and Shoulder alignment: Your elbows and shoulders should be in a straight line, perpendicular to your shoulders.
