Anyone who has tried the forearm plan or the plank before knows how strenuous the exercise is for a strong core. Does it even make sense and is it effective to try to hold out for as long as possible? Or can planking for too long even be harmful to your health?
Similar to burpees, many athletes have a love-hate relationship with the forearm plank, the so-called plank. Small competitions are regularly held at the end of group workouts: «Who can last the longest?» The supposedly simple but strenuous exercise is predestined for this. but is it even advisable to plank for as long as possible – or even unhealthy?
How long should you plan at least?
The world record in plank is currently an unbelievable 8 hours, 15 minutes and 15 seconds. It was set up by a 62-year-old ex-Marine from the USA.
It seems logical that this should not be your sporting goal at first. Especially as a beginner you will notice: A minute in plank and a normal minute feel like two completely different units of time. The exercise addresses all muscle groups – from the torso to the back, legs, hips, shoulders, chest and buttocks. This is what makes them so effective and exhausting at the same time. You can find out how to do the forearm plan correctly and cleanly here or in the following video:
For starters, it is enough to try plank for 30 seconds. Then you can slowly work your way up to a minute or more. However, up to two minutes per round should be enough to effectively strengthen the trunk. We recommend four to five passes per session.
Can planking too long become dangerous?
But when it comes to planking, the general principle is that the longer, the better? Or can you even harm your body by staying in the position for too long? Fitness professor Dr. Stephen Geisler. «Basically, you shouldn’t necessarily plank as long as you can stand it, but only as long as you can maintain the correct posture through muscular tension,» is the expert’s advice.
Otherwise, you run the risk of slipping into a hollow back as soon as the trunk-stabilizing muscles weaken. “We speak here in the technical language of a so-called pelvic tilting. Although this is not necessarily immediately harmful to health, it is definitely very uncomfortable and can cause pain,» he continues. From a training science perspective, this is the point at which you should stop the exercise, even if the rest of the body might seem to be able to hold out longer.
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The sports scientist also sees a certain internal risk: “Planking is a static holding exercise for the whole body. As a result, it also has a certain effect on the cardiovascular system,” explains Prof. Stephan Geisler. The body reacts to this with an increase in blood pressure. He therefore advises heart patients, people who already have high blood pressure and older people not to develop false ambitions and not to overdo it with this exercise.
Fitness professor Dr. Stephan Geisler has already explained elsewhere. In summary: The form of training has positive effects for high blood pressure patients if it is carried out in the correct dose.
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Why planks don’t always depend on duration
Finally, he states that planks do not necessarily depend on a particularly long duration. In training science, for example, one tends to work with modifications of the exercise. «You can easily modify the plank and make it more difficult, for example by placing your arms further forward or working on an unstable surface,» explains the fitness professor. A minute of planks with an increased level of difficulty can be just as effective as five minutes of pure endurance in the classic plank position.
Video workouts with planks
Since the plank is one of the most effective exercises for a strong core, it makes sense to integrate it into your daily workout routine – rather in small, regular chunks than once and for too long. On FITBOOK you will find numerous video workouts that include the plank. Here are a few examples for inspiration:
About the person: Prof. Dr. Stephan Geisler is a professor of fitness and health at the IST University in Düsseldorf and a lecturer in Olympic weightlifting at the German Sport University in Cologne. He also did his doctorate there in the field of molecular sports medicine. His focus in research and teaching is on strength training. He has been training students and fitness trainers for over 15 years and is the author of various international specialist publications. He gives tips and tricks for athletes and coaches on his YouTube channel Fitnessprofessor and on Facebook. You can find more from the fitness pro here!