Planks are a popular exercise that can be done virtually anywhere and offer a range of benefits for the body. From improving core strength to reducing back pain, planks have a lot to offer. However, when it comes to how many sessions of planks one should do in a day, the answer isn't as straightforward as you might think.
The amount of planks you should do in a day depends on a few factors, including your fitness level, goals, and overall health. In this article, we will explore the different factors that influence how many planks you should do in a day and provide some tips for getting the most out of your planking routine.
What are planks?
Before we dive into how many planks you should do in a day, it's essential to understand what planks are and how they work. A plank is a simple exercise that involves holding a position that resembles a push-up but without moving your arms. Instead, you support your body weight on your forearms and toes, keeping your back straight and your abs engaged.
Planks primarily work the muscles in your core, including your abs, obliques, and lower back. However, they also activate other muscles in your body, such as your shoulders, chest, and glutes. As a result, planks offer a full-body workout that can help improve your overall fitness and well-being.
Factors that influence how many planks you should do in a day
Now that we've covered what planks are and how they work, let's dive into the different factors that influence how many planks you should do in a day.
1. Fitness level
Your fitness level is one of the most significant factors that determine how many planks you should do in a day. If you're new to planking, you should start slowly and gradually increase the number of planks you do each day. If you're an experienced planker, you can push yourself to do more reps or hold the position for longer.
2. Goals
Your goals also play a significant role in determining how many planks you should do in a day. If you're looking to improve your core strength, you may want to focus on doing more reps with shorter hold times. If you're trying to build endurance, you may want to focus on longer hold times with fewer reps.
3. Overall health
Your overall health also plays a role in how many planks you should do in a day. If you have a pre-existing medical condition or injury, you should consult with your doctor before starting a planking routine. Additionally, if you experience any pain or discomfort during planks, you should stop and consult with a medical professional.
How many planks should you do in a day?
Now that we've explored the different factors that influence how many planks you should do in a day let's take a closer look at some general guidelines.
For beginners
If you're new to planking, you should start with three sets of 10 to 15-second planks with 30 seconds of rest in between. As you become more comfortable with the exercise, you can gradually increase the number of reps and hold times.
For intermediate plankers
If you're an intermediate planker, you can aim to do three sets of 30 to 60-second planks with 30 seconds of rest in between. You can also increase the number of reps to challenge yourself further.
For advanced plankers
If you're an advanced planker, you can aim to do three sets of 90-second planks with 30 seconds of rest in between. You can also try variations of the traditional plank, such as side planks or plank jacks, to add more variety to your routine.
Tips for getting the most out of your planking routine
1. Focus on proper form
When doing planks, it's important to focus on proper form to get the most out of your workout and avoid injury. To do a plank correctly, make sure your shoulders are directly over your elbows, your back is straight, and your abs are engaged. Avoid arching your back or letting your hips sag towards the floor.
2. Increase gradually
Whether you're a beginner or an advanced planker, it's important to increase gradually to avoid injury and burnout. Increase the number of reps or hold times by small increments and listen to your body. If you experience pain or discomfort, take a break or reduce the intensity.
3. Mix it up
Adding variations to your planking routine can help prevent boredom and challenge your muscles in new ways. Try different types of planks, such as side planks or plank jacks, or add in other exercises, such as push-ups or mountain climbers, to create a full-body workout.
4. Don't forget to breathe
Breathing properly during planks is essential to avoid tension and maintain proper form. Take deep breaths in through your nose and out through your mouth, and avoid holding your breath.
5. Be consistent
Consistency is key when it comes to seeing results from your planking routine. Aim to do planks at least three times a week and gradually increase the intensity and duration. With time and dedication, you'll see improvements in your core strength, endurance, and overall fitness level.
In conclusion, how many planks you should do in a day depends on your fitness level, goals, and overall health. Starting slow and gradually increasing the intensity is key to avoiding injury and seeing results. Remember to focus on proper form, mix it up, breathe properly, and be consistent. With these tips in mind, you can make the most out of your planking routine and achieve your fitness goals.