How Long You Should Hold a Side Plan -Beginner: As a beginner, you should hold a side plank for 15-30 seconds while focusing on form in order to properly target the right muscles.

Planking for intermediates For intermediates, the aim is to hold a standard plank for 60 to 90 seconds. Betts says that when you can do this, you should shift the focus from duration to progression.

If you're doing the plank properly, you'll be struggling to hold the position much sooner than you'd expect. This could mean that you only hold a plank for 10 seconds, or that you last all the way ...

A fitness expert at Lifetime in New York City provided the below targets for how long you should be able to hold a plank by age. 20s: 1 to 2 minutes 30s: 1 to 2 minutes 40s: 1 minute or longer 50s ...

Whether you are in a regular plank position or the modified version, slowly increase the hold by five to 10 seconds each week, aiming to reach the ultimate goal of about 40 to 60 seconds.

Engage your core as you move, and don’t clasp your hands together (which, for what it’s worth, is the easiest way to totally ruin your plank form). Continue for one minute. 4.

Take a peek at these 10 plank variations to try, including hand taps, elbow taps, and other destabilizing moves that’ll cause your core to work overtime to keep you in a steady position.

Take a peek at these plank variations to try, including hand taps, elbow taps, and other destabilising moves that’ll cause your core to work overtime to keep you in a steady position.

3. Full plank alternating cross knee pulls (15 reps on each side) From a full plank on your hands, draw one knee at a time toward your opposite elbow for a slow, cross-body mountain climber.

If you're doing the plank properly, you'll be struggling to hold the position much sooner than you'd expect. This could mean that you only hold a plank for 10 seconds, or that you last all the way ...