How long should a girl hold a plank?

Plank is an exercise and fitness that many people like to do in our daily life. In many cases, many people care about their body shape. Regular fitness exercise can effectively lose weight. So how long should girls do plank? Frequently asked questions about plank training.

How long should a girl hold a plank?

Generally speaking, the minimum plank limit for girls is 50 seconds, while for boys it is 1 minute. Of course, the minimum time for side plank support will be shorter, 30 seconds for boys and 10 to 20 seconds for girls. If it is shorter than the above time, it may be that the abdominal energy is weak. It is recommended to increase abdominal energy moderately. For example, you can do leg curls, cycling, push-ups and other abdominal strength exercises according to your schedule. In addition, in fact, daily walking and climbing stairs are also natural exercises for the waist and abdomen muscles.

The length of time for plank is not important. In fact, we don’t have to care too much about the time when doing plank. The length of time is not important. The accuracy of the posture is the most important.

If fatigue causes posture deformation, you should stop immediately. The vast majority of fitness enthusiasts need to ensure that plank exercises are performed safely and reasonably, and they must persist for a long time to be considered appropriate. If the training method is not good, it is very easy to cause ligament sprain, increased blood pressure and other problems.

Of course, as long as the posture is correct and the body can accept it, it is better to do more planks.

Plank Training FAQ

Key points of plank posture

When doing planks, you should pay attention to bending your elbows to support yourself on the ground, with your shoulders and wrists perpendicular to the ground, your feet on the ground, your body off the ground, your torso straight, your head, shoulders, back, hips and feet all in one plane, your abdominal muscles and pelvic floor muscles contracted, your eyes looking at the ground, and maintaining even breathing.

How long do you do a plank?

When you first start doing planks, you don't need to do them for too long. Just start with 20 to 30 seconds per set, and do three to five sets a day. As time goes by, you can slightly extend the time to about one minute at a time. For people who have been trained, have a good physique, and have strong strength training skills, you can control it to about 3 minutes.

Keep breathing while doing planks

When doing planks, you must maintain even breathing and cannot hold your breath. After doing a set, take a deep breath, inhale deeply through your nose, and then exhale. Be sure to exhale completely. Inhale deeply five times before continuing to the next set.

Incorrect posture for plank

The waist is sunken, the wrist joint is not dislocated below the shoulder joint, and the lower back is too low;

The most common incorrect posture when doing planks is to lift your butt too high, which will prevent your abdominal muscles from being trained. To truly train strength training methods, your back must remain flat until you feel that your abdominal muscles are exerting force from beginning to end.

Although the focus of plank training is on the waist and buttocks, the head and neck as the extension of the back should not be ignored. Lowering the head or looking up is an incorrect posture.

Hands not being in the same vertical line as shoulders, hunched shoulders, and slumped hips are all common incorrect postures.

The harm of poor plank posture

If the posture is not correct when doing planks, such as the buttocks are lifted or lowered, the head is tilted back or forward too much, the body is tilted, etc., not only the actual fitness effect is not good, but it may also cause damage to the cervical vertebrae or intervertebral discs. If you hear cracking sounds from your joints when doing planks for a long time, you should stop immediately. If you continue to do it, it will easily cause small joints to shift and cause local muscle cramps.