HOW LONG SHOULD YOU PLANK FOR OPTIMAL RESULTS?
We need to remember that your form matters most, so PERFECT FORM IS A GOAL – hold plank only as long as you can keep that perfect form. When done correctly, planks can help strengthen almost your entire body💪🏻👌🏻
✅Shorter planks can give you a solid workout. If you’re a beginner, I suggests holding a plank for 20 seconds, relaxing for 5 to 10 seconds, then re-engaging for 20 seconds, and repeating for three to six sets.
It still will be a great workout for your deep abdominal wall, because you receive very similar strengthening benefits by engaging your muscles for the same amount of total time as if you just held the plank for 30 to 60 seconds without stopping.
It’s OK to start with shorter sets and work up to 60 seconds.
✅A minute seems to be the ideal time frame. But if you can easily plank for a minute, you increase the difficulty by contracting your abs more, and squeezing your glutes and quads more.
🚫Forcing yourself to hold a plank for an excessive amount of time can put a lot of strain on your lower back. As fatigue sets in, the lower back may start to arch. This is where you put yourself at risk for injury.
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