Holding the plank position for 45 seconds shows that you have above-average strength and endurance compared to this age group. If you maintain it for 60 seconds or longer, it reflects superior muscle control and stability. This is a sign of a healthy and sustained core.
For beginners, just holding the correct position for 20-30 seconds can bring significant results. Because in this exercise, quality is more important than time. Every second of plank properly helps increase functional strength and support the spine better.
Plank endurance depends not only on muscle strength, but also on breathing, reasonable muscle tension and hip balance. When you can hold the pose without trembling or trembling, it shows that you have strength.
A solid plank pose shows that the core muscles are well-trained, flexible and coordinated smoothly. The abdominal, back and hip muscles work as a unit, helping the body maintain balance, maintain a straight and stable position in every movement.
This strength not only supports when you lift things, climb stairs or exercise every day, but also helps protect the spine from pressure and injury. A strong core muscle also contributes to improving balance, reducing the risk of falls - the foundation for confidence, flexibility and long-term health.
