So what’s the big deal?” Yesterday I said it out loud for the first time. Hi John,great article.My goal is at least two minutes,since I start last month from 20 seconds to 1.42 today.Still only basic plank,in future other variations.Best article about plank so far.Keep up! I rolled 60 a couple of months ago. like holding the elbow plank on one arm instead of two) rather than just holding an easier variation for longer. That said, you should know that most of these students were considered athletic to begin with, and they all volunteered for the study. used as a substitute for professional medical advice, (Deadlift Standards), How An Often-Ignored Training Strategy Can Improve Your Fitness Results Overnight, Going Barefoot and Why People Rarely do the Right Thing, The Complete Six Degree Flow Review – First Impressions. That said, there are some general standards you can use to gauge your performance. You do have a great site and one of the few I look at since there are so many. It won't take long to feel the burn of the plank and the boost in your body. The key, as with any type of training, is to make it challenging. That’ll put you in the upper echelon of performance and will give you a mega confidence boost – not to mention even better physical results. “It’s probably detrimental to other aspects of human performance.”. Note: This post is sponsored by SpecForce Abs. Anyway, I am 55 and trying to reach my goal of 10 minutes this year, currently best time is 7 minutes 30 seconds after 4 months practice. In early 2014 he added five minutes a week until he built up to an hour. I’m glad you’ve identified the cause of the pain since I’m really not able to offer much help for questions like that. But he says the biggest obstacle is mental. This newbie is working towards being a Beginner! barbell weight to my back just above my waist and was able to make 6 minutes, but not consistantly. That’s what he recommends in his new book, Can You Go? Question….it may be something else…lower ab is more sore than usual…is this possible from pressure on this area/ I have done extra core work leading up to this for more than a year and a half….took up the plank more seriously in the last few months as part of ab training…….do have sciatica issues though….usually stretch for 15 minutes to a half hour…trainers tell me my form is perfect. And the longest plank time held by a male was about 7.5 minutes. But if you prefer longer planks you should ask yourself... Are there benefits in holding a plank … I am just starting planking, say I start with 20 sec or 30 sec plank. :). Plus, many times, an even better strategy is to increase the difficulty of the plank exercise (e.g. , To do the exercise, simply lift yourself onto your arms so that your hands and toes touch the floor, keeping your body aligned from head to toe. Seems to be working for me! Even for the short amount of time you stay in the plank exercise, your body is engaged through your arms, chest and core. A pretty fit friend 15 years my junior and my wife responded that I probably couldn’t do it for 30 seconds. To get the best boost from this exercise, you have to time it just right. Oh, and by the way, I thought you might want to know that as of November 2014…, The Men’s World Record for “The longest time in an abdominal plank position is 4 hours 26 minutes and was achieved by Mao Weidong (China) in Beijing, China on 26 September 2014.” (source here), And the Women’s World Record for “The longest time spent in the abdominal plank position (female) is 1 hr 20 min 02 sec and was achieved by Gabi Ury (USA) in Boulder, Colorado, USA, on 19 April 2014.” (source here). Going for 5. Also, every second counts and is earned going for various goals and levels….why the big jump from 5 to 10 minutes? The recommended duration for your planks, as proposed by Yoga Journal, is 30 second to one minute for each set. My pleasure, Justin. I hope you’ve got it all figured out now. I do The Plank on Elbows with weight plates on my low back. John is also clear about the value of going beyond two minutes: There is none. But just between you and me, most people don’t really need to. I wish my back didn’t hurt so bad, would love to go for the 5 minute mark, but would probably end up getting a massage for the pain. 2020 advertisements are served by third party advertising companies. Whatever it picks is what I do that day. What to Know About the Promising New COVID Vaccine, The Ultimate Hair Care Guide For Men Over 40, Expect Really Good Apple Deals This Black Friday, The Best (and Worst) U.S. Cities for Healthy Lungs, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Just wondering whether planking is enough to stay healthy and fit. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. For example, someone who weighs less or has a short but slim stature should absolutely be able to plank for longer considering they have less weight to hold up and less area to hold straight. You may be able to find more information about this and similar content at piano.io, This Split Squat Will Make Your Glutes Explode, Bodybuilders Take on the World’s Toughest Pushups, This Workout Builds Multidirectional Strength, Rapper O.T. That’s tough. Hi John….wrote to you before…hope to hear from you this time out! Hi John: You can do it. So, do what you like with them. Anyway, whenever the topic of planking has come up in the past, I’ve always thought to myself “really? If I can get to that 2 minute mark, will my core strength be high enough that I won’t get the lower back pain? I’m a 48-year-old female and I go head-to-head against a 20-something very fit male. I knew you could get to 10 fairly quick if you had already done 7. Really done next to nothing for 5+ years beyond mowing the lawn only if it’s absolutely necessary. Their mid-body muscles need to be tight for the throw, kick, or drive to have any force behind it. If you're looking for ways to burn belly fat, try The Lose Your Spare Tire Program. I went on line and found modified planking and other great tips. You can probably guess that in spite of my wife’s strong recommendations that I not make a fool of myself, I hit the deck. I want to know the best time for plank exercise.. Holding the plank exercise for that long indicates that you have a reasonably strong core – and most others tend to agree with that assertion, myself included. 1) http://www.menshealth.com/fitness/3-simple-fitness-tests, 2) http://digitalcommons.linfield.edu/symposium/2014/all/8/, Great article !

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