The answer is not as simple as you may think. You can plank daily, but the length of time you should hold a plank for can vary from 10 seconds to a minute. Here’s why: Your form matters most. Keeping perfect form is the goal – only do it as long as you can keep this.

As a general guideline, you should strive to do three sets of up to 60 seconds. But of course it’s okay to start with a shorter time and work up to a whole minute.

Shorter planks can still give you a solid workout. Try holding a plank for 10 seconds, relaxing for five to 10 seconds, then re-engaging for 10 seconds, and repeating for three to six sets. You receive very similar strengthening benefits because you are engaging your muscles for the same amount of total time as if you just held the plank for 30 to 60 seconds without stopping.

That being said, a minute tends to be an ideal time frame for getting the most from a plank. Longer time under tension is more of a challenge. But, if you can easily plank for a minute, you increase the difficulty by contracting your abs more, and squeezing your glutes and quads more.

Again, don’t push yourself to hold a plank for even longer if you’re not ready. Forcing yourself to hold a plank for an excessive amount of time can put a lot of strain on your lower back. As fatigue sets in, the lower back may start to arch. This is where you put yourself at risk for injury.

So in summary, plank when you can and do it as long as you can holding good form, for up to a minute. Follow this advice and you should see great results!

Thou shalt…

Focus on full body exercises:
A new study found that moves that recruit the deltoids and glutes create more ab activation then crunches. Plus, total body moves like deadlifts burn more fat.

Practice crocodile breathing:
This form of breathing engages your abs more. Lie on your front with your hands under your forehead. In this position, inhale through your nose, filling your abdomen (not chest), for five seconds, hold for one, then exhale for three. You can also try it while working out, exhaling during the exertion part of the move.

Do chest openers:
Exercises that work the back and open the front of the body will improve your core strength and posture by firing up your glutes and the muscles along your spine. And these moves tend to retract your head (which pokes forward most of the day, putting pressure on your midsection).

Thou shalt not…

Waste time doing tons of crunches:
Crunches aren’t worth it. They just don’t do much to work any part of the core except the rectus abdominis. Plus, if you sit and hunch at your desk all day, the last thing you need is more forward-bending movements.

Fret about marathon planks:
Holding a four-minute plank might be a cool challenge, but it doesn’t actually translate to every day life or sports. So what is the better choice? A variety of moves that work on stiffness, rotation and anti-rotation.

Skip unilateral moves:
One-limbed exercises are a brilliant way to increase core activation. They can be tough, so start with bodyweight options like a one-legged glute bridge, step-up or split squat. Using one limb means the core has to work overtime to make sure the body stays stable.

Lift your legs up, keeping your knees bent (to protect your back) so they form right angles. This will make your abs work harder when you perform your crunches.

Raise one leg 10cm off the floor and hold it there for 30 seconds – this tests your balance and works your abs harder. Swap legs and repeat for a further 30 seconds. Try 3 sets of these or as many as you can manage.

20%
The amount of extra calories you’ll burn if you use Nordic Poles, which will also help firm up your belly.

ELBOW PLANK

Benefits:
Having strong abdominals is key to a flat and toned stomach. Working your core will also help to support your back, helping to give you perfect posture.

How to do it:

• Position yourself on all fours, resting on your knees and elbows, keeping your back straight.
• Extend one leg behind you and press your toes into the floor, then do the same with the other foot.
• You are now supported on your elbows and toes.
• Tighten your abdominal muscles to keep your body as straight as a plank, without sagging or lifting your bottom up.
• Hold this position for 15 seconds (increase hold to 1 minute as you get stronger).

Getting that desired six-pack is not the only reason to include the plank into your exercise routine.

A strong core stabilises your hips and pelvis when you run, enabling you to go faster and further.

In a study in the Journal of Strength and Conditioning Research, runners who did six weeks of core training had significantly faster 5K times than those who didn’t.

When your core is weak, the leg muscles fatigue at a much faster rate. Your body com­pensates by engaging other muscles to pick up the slack. Eventually this can lead to muscle-tissue breakdown and an increased risk for injury.

To reap the benefits, incorporate core exercises, like planks, into your strength-training routine two to three times a week.