How long do you have to stand in the bar to get results?

The plank is one of those exercises that is used in almost any workout. When done correctly, the plank activates not only your torso, but also your shoulder and leg muscles. It can also help you develop strength and endurance. Some people want to give 100% in their workouts, so they stand in the plank until they feel sick. We learned from Ekaterina Nekrasova, a top trainer of World Class fitness studios network, how to perform this exercise correctly for maximum efficiency.

Why is the plank so popular?

Strengthening the body is an important aspect of any training program. A strong and sturdy torso not only looks good, but more importantly, it helps stabilize, balance and support the body during any other activity. A strong torso can reduce stress on joints and improve posture.
Although this exercise is more for building strength than cardio, but by engaging a number of muscles, it slightly increases calorie burning. The amount of energy expended depends on your weight and how long you hold the plank. Plus, the plank is a simple exercise that requires no additional equipment, so it’s easy to incorporate into any workout.

Common Mistakes

Avoid making these mistakes to get the most out of the exercise and avoid strain or injury.

Back arching. Arching your back causes you to under-utilize your abs and transfer more weight to your arms. Make sure you keep your body straight.

Keeping your hips down. Your hips may start to droop as your abs get tired. This is a sign that it’s time to finish the exercise. If it feels like your hips are sagging from the start, try spreading your legs a little wider and focusing on working your abs.

Lift your head up. Your neck should be in line with your body, not lifted upwards as this can lead to neck strain. Your gaze should be down to the floor.

How long should you hold the plank for?

You’ve probably heard or come across many different variations on how long you should do this exercise online: 30 seconds, two minutes, or maybe as long as possible? George Hood of Chicago recently broke the world record for the longest plank held by a man – 8 hours 15 minutes and 15 seconds. And Dana Glowacka of Montreal, Canada holds the world record for the longest bar held by a woman – 4 hours 19 minutes and 55 seconds.

Catherine: There is no specific time in the plank that anyone needs to stand, regardless of their training. In the right position, a person can stand for as long as they can stand. Someone can stand for 8 minutes, and some people have a hard time standing for even 20 seconds. Start with a short time and then each subsequent time increase it by 5-20 seconds to increase the endurance of the muscular corset and come to the duration of the plank that will be ideal for you.