An expert in fitness has detailed the recommended duration for holding a plank, depending on your age category.
The plank exercise involves maintaining a push-up-like position with your body aligned straight, similar to a wooden plank. For those who have tried it, you’ll likely agree it’s far from enjoyable.
This exercise offers numerous advantages, such as enhancing core strength, improving posture, and benefiting mental health.
Planks are convenient as they require no special equipment or costly gym memberships, making them easy to perform on any flat surface.
“You can do it anywhere,” explained exercise physiologist Katie Lawton to the Cleveland Clinic.
“Exercise can have a positive effect on our mental health. When you see yourself getting stronger, it can be encouraging. It’s also important to breathe while you plank to further engage your core muscles. Some breathing techniques can help boost your mood.”
Planks primarily target your core muscles. Lawton noted: “Plank exercises generally strengthen your ability to brace your abdominals.
“Planks can also activate other related muscles, such as your glutes (muscles in your buttocks), hamstrings (muscles in the backs of your thighs) and lower back.”
To perform a plank, place your elbows under your shoulders and lift your body.
Ensure your glutes are engaged, and your core is tight. Your back and buttocks should remain straight, not raised.
Many find that getting into the plank position is manageable, but maintaining it is more challenging.
An expert has now disclosed the recommended plank duration based solely on age.
During a Thursday morning segment (January 8), Fox & Friends co-hosts Brian Kilmeade and Lawrence Jones participated in a plank challenge, holding the position for over a minute.
But what is the typical time you should aim to hold a plank based on your age group?
A fitness expert at Lifetime in New York City provided the following insights, according to Fox News:
In addition, Lawton suggests: “Hold a plank for about a minute before you start advancing.
“Once you can do three sets of one minute in a modified plank exercise, then progress to the low plank. If you start off at three sets of 30 seconds in a low plank, try to hold it longer and longer as the weeks go by.
“Same thing with the high plank.”