Expert reveals exactly how long you should be able to hold a plank for according to your age
A plank exercise is when you hold your body in a push up position, in a straight line, like a plank of wood
A fitness expert has revealed how long you should be able to hold a plank for, based on your age.
A plank exercise is when you hold your body in a push up position, in a straight line, like a plank of wood. And for anyone familiar, I'm sure it'll be agreed that they're not fun.
It has all kinds of benefits, including strengthening the core, helping to improve posture and boosting mental health.
It also doesn't require any specialist equipment or a pricey gym membership, with a plank being accessible to do pretty much anywhere with a flat surface.
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"You can do it anywhere," exercise physiologist Katie Lawton told the Cleveland Clinic.
“Exercise can have a positive effect on our mental health. When you see yourself getting stronger, it can be encouraging. It’s also important to breathe while you plank to further engage your core muscles. Some breathing techniques can help boost your mood.”
They mainly work your core muscles, with Lawton adding: “Plank exercises generally strengthen your ability to brace your abdominals.
“Planks can also activate other related muscles, such as your glutes (muscles in your buttocks), hamstrings (muscles in the backs of your thighs) and lower back.”
To do a plank, simply place your elbows underneath your shoulders and lift.
Make sure your glute muscles are engaged, and your core muscles are tight. Both the back and buttocks must be straight and not sticking up in the air.
Most of us know that getting into the plank position isn't the hard part, it's the holding the plank that can be tricky.
Now, one expert has revealed how long we should be able to hold a plank for, based on age alone.
On Thursday morning (January 8) Fox & Friends co-hosts Brian Kilmeade and Lawrence Jones completed a plank challenge, holding the exercise for over a minute.
But what's the normal amount of time to hold a plank for, according to age group?
A fitness expert at Lifetime in New York City explained the following, as per Fox News:
- 20s: 1 to 2 minutes
- 30s: 1 to 2 minutes
- 40s: 1 minute or longer
- 50s: 30 to 60 seconds
- 60s and above: 20 to 30 seconds
Meanwhile, Lawton adds: “Hold a plank for about a minute before you start advancing.
“Once you can do three sets of one minute in a modified plank exercise, then progress to the low plank. If you start off at three sets of 30 seconds in a low plank, try to hold it longer and longer as the weeks go by.
"Same thing with the high plank.”
Lucy Devine