There's no one-size-fits-all answer to how long a fit woman should hold a plank. The ideal plank hold time depends on factors like fitness level, experience, and individual goals.
Beginner: A beginner can start with holding a plank for 10-30 seconds and gradually increase the duration as they get stronger.
Intermediate: An intermediate level fitness enthusiast can aim for 30-60 seconds.
Advanced: An advanced exerciser can hold a plank for over 60 seconds or even up to several minutes, depending on their training program and goals.
Progression: It's important to progress gradually and listen to your body. If you experience any pain or discomfort, stop immediately.
Benefits: Plank holds are a fantastic exercise for building core strength, improving posture, and enhancing overall stability.
Consistency: Consistency is key. Regular plank practice will help you improve your endurance and hold for longer periods.
Remember: It's essential to focus on proper form over duration. A shorter, well-executed plank is more beneficial than a longer, sloppy one.
