Key to perfect plank in gym? Keep it under 10 seconds

HOLDING the “plank” position in the gym for any longer than 10 second intervals is pointless, according to a leading sports scientist.

The exercise, in which a gym-goer holds their body at the top of a push-up with their weight on their forearms, has become a staple of many gym classes, with fitness experts claiming it builds core conditioning, strengthens back muscles, tones the arms and teaches endurance.

But according to Stuart McGill, emeritus professor of spine biometrics at the University of Waterloo in Canada, fitness fanatics will see greater gains from doing shorter holds more frequently.

He advises three bouts of 10 seconds as the ideal regime, and claims that classes which recommend minutes of planking are not useful.

“There’s no utility to this kind of activity other than claiming a record,” he said. “Basically holding repeated holds of 10 seconds is best for the average person. But for people looking for better back health they should be doing the Big 3 every day. This was the programme for the front, sides and back of the core musculature we developed a number of years ago. My conclusions come from many studies that we have performed, not just a single one.”

The “Big 3” are curl-ups, side-plank and bird dog, a pose which involves starting on the hands and knees then reaching out the opposite arm and leg.

Prof McGill also warned that the spine is more vulnerable in the morning, so advised being careful if doing back exercises first thing.