The plank is arguably the ultimate exercise, because it builds core strength while working pretty much every muscle in your body. But holding it is hard, especially if you’re fairly new to fitness.
Beginners should aim to hold the plank for 20 seconds, building up to 30-60 seconds, for a total of three sets, according to personal trainer Rowan Clift. That may not sound like long, but it feels like an eternity when every muscle in your body is shaking from the effort of maintaining the position.
