Aim for 10 to 30 seconds at a time. When you first start out, you might only be able to hold a plank for 5 to 10 seconds, and that’s okay! As you get stronger and your body gets used to the position, try holding it for longer and longer. Hold a plank for 2 minutes maximum.

Planking is a good exercise that helps strengthen the abdominal muscles, mainly the rectus abdominis. Also, upper body muscles, namely the trapezius, rhomboid major and minor, latissimus dorsi, pectorals (chest muscles), serratus anterior, deltoids, biceps, and triceps, are involved. Lower body muscles include the quadriceps.

The average plank time is 90 seconds for women and just under 2 minutes for men, according to research with college-age participants from Linfield College. Annie Mulgrew, founding instructor for CITYROW in New York City and NASM-certified personal trainer. Albert Matheny, R.D., CSCS, co-founder of SoHo Strength Lab and advisor to Promix Nutrition.

Once the 10-second plank on your toes feels easy, that’s when you might try to hold it for an additional 10 to 20 seconds from your knees before slowly building up to a standard plank. “As with anything, consistent practice and training will help you improve your skills,” she says.