Planking is one of the most effective exercises for building core strength. Yet, many people question how long they should hold the plank position to reap its full benefits. Is it just a matter of seconds, or do you need to hold it for much longer? Experts in the field offer varying opinions on the optimal duration for planking, making it a topic worth exploring.
According to renowned professor and spine specialist Stuart McGill, PhD, the effective duration for a plank is surprisingly short—just 10 seconds. Speaking to The Telegraph, McGill stated, “There’s no utility to this kind of activity other than claiming a record.” This bold assertion raises eyebrows and leads many to wonder whether shorter holds could actually be more beneficial than longer ones.
However, this viewpoint isn't universally accepted. Many personal trainers advocate for longer holds, arguing that durations between 30 seconds to one minute are more effective for building strength and endurance. This disparity in expert opinions invites deeper investigation into the mechanics of planking and how to best perform this core-strengthening exercise.
Understanding the Core Benefits of Planking
Planking primarily targets the core muscles, which include the abdominals, obliques, and lower back. These muscles are essential for maintaining stability and balance in various physical activities. By engaging multiple muscle groups simultaneously, planking not only strengthens the core but also enhances overall athletic performance.
Additionally, planking is a low-impact exercise, making it suitable for individuals of all fitness levels. This versatility allows beginners and seasoned athletes alike to incorporate it into their workout routines. As a result, planking has gained popularity as a go-to exercise for those looking to improve their core strength without the risk of injury associated with high-impact workouts.
Expert Opinions on Planking Duration
While McGill recommends three 10-second intervals for effective planking, other trainers offer differing advice. Benji Tiger, a personal trainer from Orange Theory in Florida, suggests holding a plank for at least 30 seconds to a minute for optimal benefits. She believes that 10-second holds may not be sufficient to engage the core adequately.
Rob Arreaga, another personal trainer at Equinox in New York City, aligns with this view, stating, “Ideally, planks should be held for a minute to see results.” This consensus among personal trainers indicates that longer durations may indeed provide better strengthening effects for the core muscles.
The Importance of Proper Form
Regardless of the duration, one critical aspect of planking is maintaining proper form. A sagging back during the plank can place unnecessary stress on the joints, leading to potential injuries. According to fitness expert Max Lowery, maintaining a straight back is vital for engaging the muscles effectively while performing the plank.
Lowery suggests that focusing on form should take precedence over duration. He points out that even he holds planks for about 30 seconds, as anything longer can become monotonous. This raises an important consideration: quality over quantity. Engaging the core muscles effectively during shorter holds could outweigh the benefits of holding a plank for an extended period with poor form.
Key Takeaways for Effective Planking
- Hold the plank for at least 30 seconds to maximize core engagement.
- Consider breaking your plank into intervals, such as three sets of 10 seconds.
- Focus on maintaining proper form to avoid injuries and maximize benefits.
- Remember that longer planks may not necessarily lead to better results.
In summary, while opinions on the ideal duration for planking vary, it’s clear that focusing on form and core engagement is crucial for achieving your fitness goals. Whether you opt for shorter intervals or longer holds, the key is to listen to your body and adjust your practice accordingly. Happy planking!
