How long does it really take you to hold a plank?

How long does it really take you to hold a plank?

It's the golden age of plank challenges, folks. TikTokers flow through board variations synced to the beat and choreography of the 2000s bop "Cupid Shuffle." The Beckhams combine high planks with a Whac-A-Mole style game. And in fitness classes and gyms, some exercisers hold planks for up to five minutes.

But is it really necessary to hold a board for the length of an entire Harry Styles song? Here, an expert explains how long to hold a plank to reap all the exercise's benefits and shares common form mistakes that could make the move less effective.

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What is a plank?

As a reminder, a plank is an isometric bodyweight exercise, meaning your muscles are contracting but not actively moving. The move can be performed on either your palms (aka high plank) or your elbows (aka forearm plank), although the latter is more difficult because your upper body muscles aren't as involved as the former, says Denise Chakoian, a NASM-certified personal trainer and the owner of CORE Cycle.Fitness.Lagree in Providence, Rhode Island. In both versions, your legs are stretched out behind you and your body forms a straight line from head to heels.

By holding this plank position, you'll be putting your core strength, stability and endurance to the test, according to the National Academy of Sports Medicine. ICYDK, your core is a group of muscles that work together to protect and stabilize your spine and keep you injury-free. A strong core helps you maintain a more upright and upright posture, whether you're going for a jog, standing in line at the grocery store, or sitting at your desk. And without enough core strength and stability to support your spine, you'll likely struggle to complete any strength training exercise with proper form and may end up compensating with other muscles, which can lead to injury, as Shape previously reported.

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Exactly how long to hold a plank

Although there's no hard and fast rule for how long to hold a plank, in general you should aim to perform the exercise for one minute with proper form, says Chakoian.

By holding your plank for 60 seconds, you challenge and improve the muscular endurance of your core—your body's ability to work for extended periods of time—particularly that of the transverse abdominis (the deepest core muscle that provides stability and prevents hyperextension and hyperflexion of the spine), she explains. “The longer you hold the plank, the deeper you actually penetrate the core,” says Chakoian. "You're still working the core with a 20-second hold, but you're not [engaging] the deep fibers [as much]."

And core endurance shouldn't be neglected: Maintaining core endurance is necessary to prevent injuries and perform well in sports, research shows. For example, long-distance running can cause your core muscles to fatigue as they have to keep your upper body upright and stable for long periods of time. If you lack core endurance, your running kinematics (read: how your body moves) may suffer and the stress on your lower extremities will increase, according to a study published in the journal PLoS One. However, according to the study, improving your core endurance can help improve your running economy (the energy required to maintain a constant speed) and therefore improve your performance. Additionally, core endurance can help improve your ability to lift heavy weights in the gym and in your everyday life; Core fatigue hinders stability within the muscle group, which consequently reduces your ability to produce force, research suggests.

That said, you shouldn't force yourself to hit that 60-second goal if you're a newbie. Often, people who attempt a minute-long plank—but haven't yet built core strength and endurance—will lock their core and drop their hips halfway through the exercise, causing the lower back to arch (hello, discomfort and potential injury), says Chakoian. At this point, "the plank is no longer beneficial to your body," she adds. “So the biggest thing you need to work on [first] is hip and core control.” (PS here's how to properly activate your core during exercise.)

Translation: Don't stress if you can't plank for a minute right away. Instead, try doing the exercise for just 10 seconds when you first begin your plank journey, suggests Chakoian. Once you can hold the plank in flawless form for 10 seconds, practice holding it for 20 seconds. After you hit that target without breaking a sweat, add another 10 seconds to your plank time until you can hold the move for a full minute, she says.

Once you reach the 60-second mark, don't feel the need to further increase the time you spend in a plank. In general, Chakoian doesn't encourage her clients to hold their planks for more than two minutes. "I personally don't think there are any additional benefits to holding [a plank] for more than two minutes," she explains. “I don’t think the form is quite as consistent after two minutes, even if you’re really good at it.”

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How to do a plank with proper form

Whether you want to hold a plank for 10 seconds or a full minute, remember to keep your back as flat as a tabletop, maintain a straight line from your head to your heels, and keep your neck in a neutral position by looking toward the floor slightly in front of you, says Chakoian. It's also important to keep your arms in an "L" shape when opting for a forearm plank: Your shoulders are stacked with your elbows, your forearms are extended straight forward, and your hands are flat on the floor or in gentle fists, says Chakoian. Bring your hands together in the middle, and your upper body will do more of the work, she explains. Plus, "When the shoulder is behind the elbow, that means you're using your shoulders to hold yourself against your core," she adds. TL;DR: You won't work your core as much as you hoped while holding your plank.

If you notice your hips starting to sink, take it as a sign to finish your plank right then and there. "When people feel the hips sinking, they [tend to] lift the glutes and bend the knees because the lower back starts firing as opposed to the core," says Chakoian. In other words, you won't get any of the endurance-boosting benefits that the plank has to offer.

The bottom line? Holding your plank for a minute is pointless if your form is subpar, so don't be ashamed to shorten your plank time and focus on improving your technique. Trust, you will get a lot more for your money.