How long should you do plank every day?

Plank is a common fitness method. Many people choose this fitness method, especially many young people. The method is simple and the fitness effect is particularly good. When doing plank, it is best to do it for about two minutes each time. It is not an aerobic exercise, but a static resistance exercise. The time for doing this exercise is not long, but persistence. Only in this way can we achieve a good fitness effect.

How long should you do plank exercises every day? For ordinary people who are not pursuing the Guinness World Record, how long should you do plank exercises every day?

The answer is about 2 minutes each time is enough. That is: the time for practicing plank every day is one set of 4 times, and each time should be 2 to 4 minutes. As long as the posture is correct, plank has a very significant effect on the strength and stability of the core muscle groups. It does not need to be persisted for a long time, as long as the corresponding effect is achieved. Because plank is not an aerobic exercise but a static resistance exercise, it does not need to follow the rule that aerobic exercise must be performed for more than half an hour to be effective. Therefore, as an ordinary person who is not pursuing world records and just wants to train core strength, exercising for about 2 minutes a day is enough. In other words, if you do it again, you will only make yourself more tired. You have already achieved the fitness effect you wanted, so there is no need to do it again. What's more, if one does not have the ability and forces himself to do it, it will cause adverse effects.

Plank is relatively difficult, and only a few people with extremely strong athletic abilities can achieve long-term static support through training. Generally, don't try to do it for a long time. For example, after doing plank training for a period of time, if you feel soreness or even pain in your lower back, you should stop the movement and it is best to practice according to your own physical condition.

The key to plank support is not the length of time. The former plank support record holder, Danish fitness coach Tom Hoel, once said that training himself to break the plank record was just a pure psychological exercise. When teaching his students, he would not let them do plank support for more than 3 minutes.

If you are a person who is still unable to complete a 2-minute continuous plank, quickly increase it by 30 seconds a day and 10 seconds every day. Soon, you will be able to lay a solid core foundation in the safest way.

As for those who can complete a two-minute plank, you should try something else! For example, the plank twist is an advanced challenge to train core stability!

The time should be less than 1 minute to exercise the abdomen. Generally speaking, the minimum plank limit for girls is 50 seconds, while for boys it is 1 minute. Of course, the minimum time for side plank support will be shorter, 30 seconds for boys and 10 to 20 seconds for girls. But if the time is shorter than the above, it may be that the abdominal strength is relatively weak. Besides, practicing for less than a minute at a time won’t have much effect.

Then, it is recommended to strengthen the abdominal strength appropriately. For example, you can do leg curls, cycling, sit-ups and other exercises to strengthen your abdominal strength according to your own schedule. In addition, walking and climbing stairs are also natural ways to exercise your waist and abdominal muscles.