As a fitness expert, I understand the significance of core strength and the role it plays in overall physical performance. The plank exercise is a simple yet effective way to strengthen the core muscles, which are crucial for maintaining a strong and stable posture, as well as for injury prevention.

Holding a plank is a test of endurance and strength. The ability to hold a plank for a certain duration can be an indicator of your core strength. However, it is important to note that the "ideal" duration for holding a plank can vary greatly from person to person, depending on factors such as fitness level, body composition, and training history.

The statement that if you can't hold a plank for 120 seconds, you're either "too fat," "too weak," or "doing something wrong in your workouts" is a bit simplistic and not entirely accurate. While it is true that a lack of core strength can make it difficult to hold a plank for a longer period, it is not the only factor at play. Body weight and composition can affect one's ability to perform a plank, but it is not a direct correlation. Moreover, the quality of the plank is more important than the quantity of time spent in the position. Proper form is crucial to ensure that you are effectively targeting your core muscles and not straining other parts of your body.

A fit and healthy individual should be able to hold a plank for a reasonable amount of time, but the exact duration can vary. The two-minute mark is often cited as a good benchmark, but it is not a hard and fast rule. The value of holding a plank beyond two minutes is also a topic of debate. Some experts suggest that once you can hold a plank for two minutes with proper form, there is no additional benefit to extending the time further. Instead, it is recommended to focus on other exercises that can further challenge your core and overall fitness.

It is also worth mentioning that there are various types of planks that can be incorporated into a workout routine to target different areas of the core and to add variety. For example, side planks can target the obliques, while plank variations with leg lifts or arm movements can engage additional muscles.

In conclusion, the duration for which you should be able to hold a plank depends on your individual fitness goals and capabilities. It is essential to focus on proper form and to gradually increase the duration as your strength and endurance improve. Remember, the quality of the exercise is more important than the quantity of time spent in the plank position. And as with any exercise, it is always a good idea to consult with a fitness professional or a healthcare provider before starting a new workout regimen.

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If you can't hold a plank for 120 seconds, you're either a) too fat; b) too weak; or c) doing something wrong in your workouts. A fit, healthy guy should be able to do a two-minute plank. John is also clear about the value of going beyond two minutes: There is none. --Enough is enough,-- he says.read more >>