How long should you hold a plank? TV hosts compete in on-air challenge

Planks have long been a popular exercise for strengthening the core, but how long should you be able to hold a plank based on your age? This was the question posed on a recent episode of “Fox & Friends,” where co-hosts Brian Kilmeade and Lawrence Jones competed in a plank challenge.

Both Kilmeade and Jones held a low plank for well over a minute, surpassing the recommended targets for their age groups. According to a fitness expert at Lifetime in New York City, the suggested plank times by age are as follows:
– 20s: 1 to 2 minutes
– 30s: 1 to 2 minutes
– 40s: 1 minute or longer
– 50s: 30 to 60 seconds
– 60s and above: 20 to 30 seconds

Planks are not just beneficial for sculpting a six-pack. They also work the muscles in the arms, legs, chest, and back. Additionally, planks can help improve posture and flexibility by stretching the lower body.

While Kilmeade and Jones demonstrated low planks, there are various versions of the exercise that target different muscle groups. These include high planks, side planks, knee touches, hip dips, and leg/arm extensions.

For beginners, it is recommended to start with 15 to 30-second planks and gradually increase the duration. The goal for most individuals is to work up to holding a plank for two minutes.

Whether you are new to planking or looking to improve your strength and endurance, incorporating planks into your workout routine can provide a full-body workout and help you achieve your fitness goals. So, how long can you hold a plank? Give it a try and see how you stack up against others in your age group.

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