Wiki

Plank exercise: How long do you need to hold to work your abs?

Like it or not, planks seem to be an effective way to strengthen and stabilize your core muscles in many of the best abs workouts. On paper, a plank looks pretty easy – no jumping, squatting or dashing required, just relax on your elbows, strengthening your core. The plank is an isometric exercise designed to build strength during inactivity as your body works against gravity to maintain the pose.

  • I tried the viral TikTok 12-3-30 treadmill workout – does it work?
  • Ew: This gym equipment might be dirtier than your toilet
  • Want arms like Thor? Here’s Chris Hemsworth’s Complete Arm Workout

However, anyone who has tried holding a plank will know that this move is far from a walk in the park. This world record nine hours and thirty minutes is a long time to hold a plank, but how Actually Need to hold a board to get results? (Good news, it didn’t take that long!)

If you hate planks or find them too difficult right now, this exercise is just as good as planks for toning your core.

How long does it take to hold a board to get results?

Professor and spine specialist Stuart McGill, Ph.D. According to research by, all you need to do is hold a card for 10 seconds to run the core and see results. While some personal trainers may disagree, saying you should start at 10 seconds and work your way up to 60 seconds, McGill believes three sets of 10-second planks are better for the average person’s back health.

How to do plank exercises with the right form?

(Image credit: Shutterstock)

How to make a table of the right shape

Of course, in addition to the strength you hold, your position during the plank is imperative to both your spine health and your abs results. To get into the plank position properly, start in a push-up position with your arms slightly wider than your shoulders and your body weight resting on your hands on the floor or on your forearms depending on which variation you prefer. . Consider engaging your core by creating a straight line between your heels and the top of your head.

Common Mistakes People Make When Holding a Board

The easiest way to tell if you’re doing a bad plank is to film yourself in that position and watch out for the following mistakes:

  • Your hips are too high
    If you raise your hips on the plank, you put less pressure on the core muscles, which makes the position easier. The same goes for lowering your hips too low to the ground. In a plank position, remember to pull your belly button towards your spine and work your glutes to keep your body in a straight line.
  • you bend your spine
    To avoid putting too much pressure on your spine with the plank, focus your eyes on the ground to relax your neck. If you look forward or up during a plank, your spine will no longer be in a neutral position.
  • Your arms are not in the right position
    Remember that your shoulders should be above your elbows. If your elbows are too close to your body or too far in front of your shoulders, you won’t be able to fully work your abs.

See more

Plank exercise: How long do you need to hold to work your abs?

Love it or loathe it, the plank exercise seems to feature in most of the best ab 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 just chill on your elbows, bracing your core. A plank is an isometric exercise, designed to strengthen during the stillness, as your body works against gravity to hold the pose. 
I tried the viral TikTok 12-3-30 treadmill workout — does it work?
Ew: This piece of gym equipment could be dirtier than your toilet
Want arms like Thor? Here’s Chris Hemsworth’s exact arm workout
That said, anyone who has ever tried to hold 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 30 minutes, but how long do you actually need to hold a plank to get results? (The good news, it’s nowhere near that long!) 
If you do hate planks, or find them too difficult right now, this exercise is just as good as planks at sculpting your core. 
How long do you need to hold a plank to get results? 
According to research by professor and spine specialist Stuart McGill, Ph.D., you only need to hold a plank for 10 seconds to work the core and see results. While some personal trainers disagree, arguing that you should start at 10 seconds and try to build up to 60 seconds, McGill believes that holding three sets of 10-second planks is better for the average person’s back health. 

(Image credit: Shutterstock)
How to do a plank with the correct form
Of course, as well as how long you hold for, your position during the plank is imperative for both the health of your spine and the results in your abs. In order to correctly get into the plank position, start in a press-up position, with your arms slightly wider than your shoulders and your body weight resting on your hands flat against the floor, or your forearms, depending on which variation you opt for. Think about creating a straight line from your heels to the crown of your head, engaging your core.
The common mistakes people make when holding a plank
The easiest way to spot if you’re planking incorrectly is to take a video of yourself in the position, and look out for the following mistakes: 
Your hips are too highIf you’re raising your hips in the plank, you’re making the position easier by putting less strain on the core muscles. The same goes for dropping your hips too low to the ground. When you’re in the plank position, think about sucking your belly button in towards your spine, and engaging your glutes to keep your body in a straight line.  
You’re curving your spineTo avoid putting too much pressure on your spine in the plank, keep your eyes focused on the ground to relax your neck. If you look forwards or upwards during a plank, your spine will no longer be in a neutral position. 
Your arms aren’t in the right positionRemember, your shoulders should be stacked over your elbows. If your elbows are tucked too close to your body or are too far in front of your shoulders, you won’t be able to fully engage your core correctly.

#Plank #exercise #long #hold #work #abs

Plank exercise: How long do you need to hold to work your abs?

Love it or loathe it, the plank exercise seems to feature in most of the best ab 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 just chill on your elbows, bracing your core. A plank is an isometric exercise, designed to strengthen during the stillness, as your body works against gravity to hold the pose. 
I tried the viral TikTok 12-3-30 treadmill workout — does it work?
Ew: This piece of gym equipment could be dirtier than your toilet
Want arms like Thor? Here’s Chris Hemsworth’s exact arm workout
That said, anyone who has ever tried to hold 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 30 minutes, but how long do you actually need to hold a plank to get results? (The good news, it’s nowhere near that long!) 
If you do hate planks, or find them too difficult right now, this exercise is just as good as planks at sculpting your core. 
How long do you need to hold a plank to get results? 
According to research by professor and spine specialist Stuart McGill, Ph.D., you only need to hold a plank for 10 seconds to work the core and see results. While some personal trainers disagree, arguing that you should start at 10 seconds and try to build up to 60 seconds, McGill believes that holding three sets of 10-second planks is better for the average person’s back health. 

(Image credit: Shutterstock)
How to do a plank with the correct form
Of course, as well as how long you hold for, your position during the plank is imperative for both the health of your spine and the results in your abs. In order to correctly get into the plank position, start in a press-up position, with your arms slightly wider than your shoulders and your body weight resting on your hands flat against the floor, or your forearms, depending on which variation you opt for. Think about creating a straight line from your heels to the crown of your head, engaging your core.
The common mistakes people make when holding a plank
The easiest way to spot if you’re planking incorrectly is to take a video of yourself in the position, and look out for the following mistakes: 
Your hips are too highIf you’re raising your hips in the plank, you’re making the position easier by putting less strain on the core muscles. The same goes for dropping your hips too low to the ground. When you’re in the plank position, think about sucking your belly button in towards your spine, and engaging your glutes to keep your body in a straight line.  
You’re curving your spineTo avoid putting too much pressure on your spine in the plank, keep your eyes focused on the ground to relax your neck. If you look forwards or upwards during a plank, your spine will no longer be in a neutral position. 
Your arms aren’t in the right positionRemember, your shoulders should be stacked over your elbows. If your elbows are tucked too close to your body or are too far in front of your shoulders, you won’t be able to fully engage your core correctly.

#Plank #exercise #long #hold #work #abs


Synthetic: Ôn Thi HSG

Trả lời

Email của bạn sẽ không được hiển thị công khai. Các trường bắt buộc được đánh dấu *

Back to top button