On the other end of the spectrum, Stuart McGill, PhD, the author of the study above, recommends holding a plank for just 10 seconds, but doing 5 sets, resting for a few seconds between each set. 'You should look to add bands or to pull you off-balance, or to work from increasingly unstable plank positions that force your core to create tension against rotation (think of plank shoulder-taps) or lower back extension (think of planks with your hands extended far in front of you, arms off the ground. The last portion of your rep is where the real gold is when it comes to getting stronger or building muscle.' Advertisement. 'Once you can hold a plank sturdily for a minute or two, there are better ways to train your abs than to chase a world-record waste of time,' he continues. Do a plank right, and you'll only be able to hold it for 20 to 30 seconds (and ideally, you're tapped in 10 seconds, because you're generating that much more core tension).' If you are new planking, Samuela suggests beginning with short time intervals and working your way up. 'The plank has its greatest value to your actual core strength and functionality when you're forced to apply maximum core tension (thus fatiguing your core incredibly quickly). Your body should look like a straight line. Speaking of gluteals, keep your booty nice and low during a planknot lifted toward the sky. Think of muscles in your butt wrapping strongly around the 'sit bones.' 3. 'A world-record plank is an exercise in generating as little true core tension as possible so you can sustain the plank longer,' says Men's Health fitness director Ebenezer Samuel C.S.C.S. Engage your quadriceps (aka thighs) and squeeze your gluteals (butt muscles) together to activate the muscles in your lower body.

Longest plank