Holding the plank position for 1 minute shows that you possess significant core strength. If you can maintain 90 seconds or more, your endurance is better than most people of the same age. Doing it for more than 2 minutes shows stability and enduring strength.
If you have not reached this level, you should not worry. Plank exercises improve quickly when practiced persistently. Gradually increase by 5 - 10 seconds per session, holding the correct position. With a frequency of 3 - 4 sessions per week, your plank time will improve significantly in just 30 days.
Plank forces the body to move without moving, helping to increase endurance and maintain stability in daily activities such as walking, climbing stairs or lifting heavy objects. This exercise also helps maintain correct posture when under pressure, contributing to long-term spine protection.
Without equipment, plank can be practiced anywhere, becoming one of the effective methods to build a healthy, flexible body after the age of 45.
