Love it or loathe it, the plank exercise seems to attribute in most abdominal muscle workouts as an effective way to strengthen and stabilize your core muscles. On paper, a plank looks pretty easy — there’s no jumping, squatting, or lunging required, you simply chill on your elbows, bracing your core. A plank is one isometric exercise, designed come strengthen during the stillness, as your human body works against gravity to host the pose.

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That said, anyone who has ever before tried to organize a plank will know this move is far from a walk in a park. The world Record for holding a plank is a whopping nine hours and also 30 minutes, yet how long do you actually need to organize a plank to get results? (The great news, it’s nowhere near that long!)

How long do you require to hold a plank to acquire results?

According to study by professor and also spine specialist Stuart McGill, Ph.D., friend only need to organize a plank because that 10 secs to work the core and also see results. When some an individual trainers disagree, suggesting that you have to start in ~ 10 seconds and try to construct up come 60 seconds, mcgill believes the holding 3 sets the 10-second planks is much better for the mean person’s earlier health.


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How to do a plank with the exactly form

Of course, as well as how long you host for, your position throughout the plank is imperative for both the health and wellness of your spine and the outcomes in your abs. In order come correctly gain into the plank position, start in a press-up position, with your eight slightly broader than your shoulders and your body weight relaxing on her hands flat versus the floor, or her forearms, relying on which variation girlfriend opt for. Think about creating a directly line from her heels come the crown of your head, engaging her core.

The common mistakes human being make once holding a plank

The easiest way to point out if you’re planking wrongly is to take it a video clip of you yourself in the position, and look out for the following mistakes:

Your hips space too highIf you’re elevating your hips in the plank, you’re do the position less complicated by putting much less strain top top the core muscles. The exact same goes for dropping your hips as well low come the ground. When you’re in the plank position, think about sucking her belly button in towards your spine, and engaging your glutes to store your human body in a right line.You’re curving your spineTo avoid putting too much pressure on your spine in the plank, keep your eyes focused on the ground come relax her neck. If friend look forwards or upwards during a plank, her spine will no much longer be in a neutral position.

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Your arms aren’t in the right positionRemember, your shoulders need to be stacked over her elbows. If her elbows room tucked too close to her body or room too much in front of your shoulders, girlfriend won’t be able to completely engage your main point correctly.