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Expert-Recommended Plank Variations Modified Plank “If you can’t hold a plank for at least five seconds, then it’s good to start in a modified position,” says Milton.

If your base hold is around the five- to 10-second mark, Milton suggests focusing on a modified plank on your knees. Whether you are in a regular plank position or the modified version, slowly ...

If you can hold a plank for longer than 60 seconds, you can start to add progressions such as lifting a leg or arm to reduce the points of contact with the ground, Milton says. Planking 101 ...

Fitness experts say people should be able to hold a plank for anywhere from 20 seconds up to two minutes, depending on their age. An 80-year-old Florida man has blown that goal out of the water ...

Fitness experts say people should be able to hold a plank for anywhere from 20 seconds up to two minutes, depending on their age. An 80-year-old Florida man has blown that goal out of the water ...

The world record for the longest plank is an abs-urd 9 hours and 38 minutes for men, and 4 hours and 30 minutes for women. But you don’t have to hold out that long to see real results.