You might want to start by holding your plank for five seconds, for instance, then progress to 10 seconds, and so on. As you work your way up, you’ll double the length of your hold, progressively getting stronger along the way. On average, a beginner should aim to hold a plank for 15 to 30 seconds, says Ewing.

For many people, holding a plank for 10 to 30 seconds is plenty. It is better to perform a high-quality plank for a short period of time, rest, and go again than to hold a plank with poor form for multiple minutes. Once you feel yourself lose tension in the muscles, it’s time to drop.

You don’t necessarily need to hold planks for a long time. New research suggests multiple sets of 10 seconds is enough. A 30-60 seconds plank is generally seen as a good benchmark in fitness assessments. Good technique and form are paramount. If your hips start to sag, take a rest.

Research professor and spine specialist Stuart McGill, Ph.D. reported to the Telegraph that you only need to hold a plank for 10 seconds to work the core and see results.

To figure out how long to hold a plank, Iwanicki says the ideal length of time will depend on your current strength level as well as your fitness goals. “If you are new to planking, I recommend starting with a series of three 10-second holds with five- to 10-second rests in between,” she says.