Health - Wellness
Here's How Long You Actually Need To Hold Your Plank
By NICOLE LAMARCO
Having a weak core can cause a slew of health problems, including back, neck, and shoulder pain, poor posture, as well as sore hips and knees — and planks are a great exercise to help achieve a stronger core, including your stomach, back, hips, pelvis, and butt. However, for best results, you must hold a plank for a specific timespan.
Doug Sklar, a certified personal trainer, says that holding a plank for 60 seconds three times is best and will help you reap the most rewards. However, you must have a good plank form to avoid injuries since having a poor form, like dropping your hips, when planking can cause back pain.
Lie face down with your forearms on your mat, keep your feet together with your legs extended and toes on the mat, then push yourself off the mat, so just your forearms and toes are holding you up. Don’t let your hips sag or come up too high, engage your abs, keep your body straight, focus on a spot in front of you, and hold for 60 seconds or as long as you can.