How long you should be able to do a plank at every age, from 20s to 60+ theyre good for more than just abs
When it comes to one exercise, being board stiff isn’t a bad thing.“Planks not only improve core strength but also engage multiple muscle groups, enhancing overall body coordination and stability,” said Phoenix Carnevale, a class experience leader at Life Time One Wall Street in Manhattan with more than 20 years in the fitness industry.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.The Post spoke with Carnevale to find out how long you should be able to hold a plank at every age — and what it reveals about your health if you fall short.
You might picture a six-pack when you think of a strong core, but there’s a lot more going on under the surface.The central part of your body is made up of 35 muscle groups, including your abs, lower back, hips, glutes, diaphragm and pelvic floor — and planks work them all.“Being able to hold a plank indicates that you have a strong core, which is essential for good posture, balance and overall physical performance,” Carnevale said.Regularly incorporating planks into your workout routine can also boost your metabolism, improve your posture, prevent injuries and even support longevity by keeping you mobile and active with age, she added.“On a mental note, good posture can positively impact your mental health — you’ll stand up tall and proud,” Carnevale said.“The body definitely affects the mind, so standing tall may make you feel more ready to take on the day.”Your age isn’t a free pass to skip out on planks.A 100-year-old Long Island woman recently made headlines by holding a five-minute plank, while a 6-month-old in Kentucky melted hearts online by holding the position for 34 seconds.Carnevale said the amount of time you should be able to hold a plank changes with age.
She broke it down by decade. Aim for a 1- to 2-minute plank.“At this age, you are very adapta...