How long do you have to do a plank to tone your body?

Physical exercise is one of the two pillars on which health is based. The other is nutrition. Both have a direct impact on the state of our body and on the quality of life. As for physical activity, the possibilities we have are practically endless. In addition, we do not have to focus only on the routines programmed in a gym, since what is really important is that we lead an active life. This means, among other things, that we walk more, that we climb more stairs and that we reduce the time we are sitting in front of the computer. Now, one of the most effective exercises when it comes to getting in shape, specifically to tone the muscles of the entire body, is the plank. A classic of sports routines that can be a great challenge for many, since although it is simple, it can be very demanding. The plank, the most effective classic When we adopt the plank position, time seems to go by very slowly. So much so that 20 seconds seems like 40. For this reason, the question that many people ask is: How long is enough to see results? Although the answer may vary depending on the level of experience and physical condition, there is a consensus on how to structure progress to get the most out of this movement. In general, the starting point is to hold for between 20 and 30 seconds. This is the range that beginners are expected to reach. Although it may not seem like a long time, it is enough to see results. However, it is essential to be consistent and repeat the exercise correctly several times a week. What's more, about 15 seconds in this position is enough to tone the muscles of the entire body, especially those of the arms, abdomen and back. More important than holding for 30, 40 or 50 seconds is that you progress. That is, if you start at 30 seconds, the following sessions should be a little longer. In this way, we avoid stagnation and increase muscular resistance. Key points What do we mean when we say that it is essential to do the exercise correctly? Basically, it would be a matter of following the advice of a personal trainer, at least the first few times, to avoid injuries and to take full advantage of the benefits of the exercise. Later, you will be able to do it alone at home without supervision. These are the steps to follow to do the classic plank: Lie face down and separate your legs slightly. Place your hands on either side of your body at shoulder height. Extend your arms. Make sure (this is the most important thing) that your body forms a straight line from your feet to your head. There are different versions in which the opening of the arms or the orientation of the fingers of the hands varies. Each of these variations makes the effects different. Thus, some focus the results on strengthening the biceps and others on the triceps, for example. If the first few times it is too much effort or your wrists bother you a lot, you can support yourself with your forearms instead of your hands. This will reduce your effort and prevent unnecessary pain. to get out of the routine One of the added benefits of this exercise is its versatility. We can include small modifications to the basic plank to activate new muscle groups or strengthen specific muscles. Below you will find two of the most commonly practiced versions, the side plank and the inverted plank. Side plank: In a side position, support your forearm and the side of your foot to support your body. Lift your hips to form a straight line and hold the position for 30 seconds. Switch sides and perform three repetitions on each side. Inverted plank: Sit on the floor, place your hands behind you and raise your pelvis until your body forms a straight line. Hold the position for between 30 seconds and 1 minute. This variation activates the muscles of the back and glutes. More intense In addition to the versions mentioned, below you will find others that are a little more advanced. These are exercises that can be extra challenging, as they are a bit more demanding: Side plank with leg lift: this variation increases the difficulty. From the side plank position, lift the top leg and hold the position for 30 seconds before alternating sides. Front plank with leg and arm lift: in the front position, raise one leg while extending the opposite arm. Hold this position for 30 seconds and alternate sides. This exercise works on balance and strengthens the core more intensely.