This no-equipment exercise builds isometric strength and can be followed in different variations. Although there are many people who are able to hold the plank position for over 1 to 2 minutes and there is Guinness World Record of holding the plank for 8 hours, you should not hold it for more than 30 seconds. Here in this post we will explore why you should not hold plank for more than 30 seconds : .
Keep your elbows bent right under your shoulders. Keep your feet hip width apart and elbows width apart. Engage your abs and lift your body with your forearms remaining on the ground. Ensure that your body forms a straight line. Hold the position for 30 seconds and return back to starting position. .
However according to fitness experts you don’t need to hold the plank for more than 30 seconds. Holding a plank for more than 30 seconds will only build endurance in your shoulders. If you will hold the plank position for more than 30 seconds you will end up losing good form and your body will get tired. .
For planks to work effectively make sure you complete it as high intense move. Ensure that your glutes are squeezed, pelvis is rotated upward with a slight pull forward towards your hands. This will add the extra tension in the workout.
Additionally to challenge your core, get on your elbows and get your toes on a stability or Bosu ball. This will work as a high intensity plank for. You can follow 4 sets of 20 to 30 seconds planks. .
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