How long do you have to hold the plank pose to see the result?

The first thing to keep in mind is the correct execution of the plank. Although it is one of the basic exercises, most people do it wrongly. This reduces the benefits of bodyweight exercises. Here is the way to go.

Step 1: Come to the table position with your knees below your hips and your wrists below your shoulder.

Step 2: Lift your knees off the floor and straighten your legs to bring your body into full extension.

Step 3: Your feet should be shoulder width apart and your palms should be pressed against the floor.

Step 4: Lengthen your spine and tense your abdominal, arm and leg muscles. Extend your neck and look down.

Step 5: Hold this position for at least 10-30 seconds and then relax.