But as the researcher who did more than anyone to popularize the plank and other stability exercises, he sees no point in taking any of them to extremes. If you’re truly bracing all of your muscles, it can be hard for someone to hold a plank for longer than 20 seconds—and a minute at most. “It’s probably detrimental to other aspects of human performance.”. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Their mid-body muscles need to be tight for the throw, kick, or drive to have any force behind it. I’ll try to reach 5 minutes within a month but after seeing your video I’m not sure I will in that short time =). I always come in second. I want to start doing it more to strengthen all those areas. Thank you for sharing! Great article. Keep doing the above and over time increase the plank times and the number of situps. Speaking of which…. . However, the researchers concluded that any time held for over 2 minutes (roughly) is considered excellent. I’ll take his word for it. For example, Dr. Stuart McGill (PhD), who is a world-renowned spine biomechanics specialist and is considered a leading authority on core development, says that two minutes is a good goal to shoot for in the standard abdominal plank on your elbows (1). I love that attitude, David! If you can’t hold a plank for 120 seconds, you’re either a) too fat; b) too weak; or c) doing something wrong in your workouts. McGill’s new study shows a better way to use the plank. 72 wow that’s great news love hearing this my gp always tells me careful remember your age etc lol I’m not a doctor and can’t evaluate you through a computer anyway. In this case, I really like exercises like Plank to Downward Dog, Inchworms, High Plank & Low Plank done for shorter durations and repetitions. Our product picks are editor-tested, expert-approved. 11 days after my previous post, I got my first ever 10 minutes plank. Now, in all seriousness, if you’re performing the plank exercise – and it’s many variations – properly, then most of the fitness benefits you’ll receive will occur in the first few minutes of training. Jus’ sayin’. Weidong planked for four hours, 26 minutes. No recognition for levels 6,7,8, and 9 which are more challenging going from say 3 to 5 minutes. used as a substitute for professional medical advice, In fact, I’ve known some ladies who in their late 50’s and early 60’s have held a plank for 45 minutes – yes, FORTY-FIVE. A fit, healthy guy should be able to do a two-minute plank. And congrats on surpassing eight minutes on your plank – very impressive! This exercise can test your resolve, but staying in the position makes sure you get the benefits it is designed for. 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. Probably gonna go up soon since it isn’t really hard other than boring as hell. 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). P.S. Thank you, I have been working on my overall fitness more seriously than ever before for about six months , with some success (I can plank for 2-3 minutes if you want to measure it by that standard lol and weigh between 59-62 kilos depending on the scale and day) .
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