The ideal amount of time is shorter than you might think.
“Planks recruit your entire body to create tension of the core—when done right, they can be really good for keeping your back healthy and strengthening your core muscles,” Tamir says.
“The runner is trying to create athleticism in the leg muscles that cross their hip,” McGill says. “Creating stiffness in the trunk helps move your legs.” Tamir agrees that it’s not necessary to hold a plank for a long period of time. If you’re truly bracing all of your muscles, it can be hard for someone to hold a plank for longer than 20 seconds—and a minute at most. He recommends bursts of 20 seconds at a time.
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