If you decide to do daily planking, follow these guidelines.

 

The optimal time to hold the plank depends on your fitness, training experience, and goals. Here are sample recommendations for different levels:

Beginners. If you are just starting to train or have no experience with the bar, start by holding the position for 20-30 seconds. Gradually increase the time as your muscular strength and endurance increase.

Intermediate level. Once you are comfortable holding the bar for 30 seconds, gradually increase the time to 45-60 seconds. This will help strengthen your abs and back muscles.

Advanced. For those with good experience and strength, you can hold the bar for 1 to 2 minutes. If your goal is to improve your endurance and core strength, you can work on gradually increasing the time to 2 to 3 minutes.

It is important to realize that every body is unique and the optimal time for you may differ. The quality of the plank hold should not be overlooked either. Try to maintain proper technique and muscle tension during the exercise.

If you encounter difficulties, it is better to start with shorter time intervals and gradually increase them, giving your muscles and joints time to adapt. It is also important to listen to your body and not overload yourself to avoid possible injuries and overexertion.

Maintain variability. Combine planks with other exercises for variety and balance in your workouts.

Allow your muscles to recover. Give your muscles a rest after an intense workout to avoid overexertion.

Conclusion

Performing the plank on a daily basis can be effective for strengthening the body, but it is important to approach it wisely. Don't forget the importance of proper technique, moderation, and regular recovery breaks. As with any physical activity, listen to your body and tailor the workout to your needs and fitness.