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How long can you hold a plank and how does your strength compare to others in your age group? This compelling question emerged during a recent segment on Fox & Friends, where co-hosts Brian Kilmeade and Lawrence Jones engaged in a friendly plank challenge. Their impressive performances not only entertained viewers but also highlighted the importance of core strength in fitness.
A plank is an isometric exercise that requires you to maintain a push-up position for a designated time. This exercise primarily targets the core, but it also brings additional strengths to various muscle groups.
Plank Challenge Highlights
In the challenge, both Kilmeade and Jones held their low planks for well over one minute, surpassing the standard duration for their respective age brackets. Interestingly, Kilmeade edged out Jones by a few seconds, illustrating the competitive spirit often found in fitness challenges.
Core Strength Targets by Age
To gauge how well you compare in this core strength exercise, a fitness expert from Lifetime in New York City has outlined target durations for plank holds based on age. These benchmarks can help you assess your fitness level and work towards improved performance.
The Broader Benefits of Planks
Planks are widely recognized as a formidable abdominal exercise, offering a safe alternative to traditional sit-ups and crunches, which may strain the back or neck. Notably, the isometric movement provides numerous benefits that extend beyond simply sculpting a six-pack.
According to Healthline, planks effectively strengthen muscles in the arms, legs, chest, and back. These advantages make planking a comprehensive workout that contributes to overall body strength and stability. Additionally, integrating planks into your routine can enhance posture in both sitting and standing positions, while also boosting flexibility by stretching the lower body.
Variations and Adaptations
During the plank challenge, Kilmeade and Jones opted for low planks. However, individuals can also perform a high plank, which involves straight arms and balancing on the palms of the hands. This variation introduces new challenges and further engages different muscle groups.
For those still refining their plank endurance, modifications are available. Dropping the knees to the ground can facilitate a more manageable plank hold, allowing individuals to build strength gradually. This approach is especially beneficial for beginners or those recovering from injuries.
Exploring Different Plank Variations
There are numerous plank variations that target various areas of the body. Side planks, knee touches, hip dips, and leg/arm extensions provide diverse workouts that maintain engagement while effectively building core strength.
Getting Started with Planking
If you have just initiated your journey into planking, fitness experts recommend starting with 15 to 30 seconds per session. Gradually increasing this duration is crucial for building stamina and strength. Many fitness enthusiasts consider two minutes a solid maximum for sustained plank holds, ensuring the exercise remains challenging yet achievable.
As with any exercise regimen, listening to your body is pivotal. Evaluating how you feel during and after each plank session can help you understand your progress and adjust your goals accordingly. Engaging in regular plank workouts can lead to increased endurance and a stronger core.
Planking: An Exercise for All Ages
Aside from being a personal challenge, planking serves as a practical exercise for various age groups. The low barrier to entry makes it accessible for both younger and older individuals looking to improve their fitness.
Fitness enthusiasts across generations can benefit by incorporating planks into their routines, whether they are seasoned athletes or just embarking on a fitness journey. The competitive element, as seen with Kilmeade and Jones, adds an exciting motivation that can inspire countless individuals to push their limits and achieve their fitness goals.
Final Thoughts on Planking and Core Strength
As more people become aware of the numerous health benefits associated with core strength, exercises like planking are likely to gain popularity. These exercises encourage embodied strength, contributing to better overall health and fitness levels.
The plank challenge featured on Fox & Friends illustrates not only an entertaining competition but also serves as a reminder of the importance of core workouts. If you’re eager to measure how your planking abilities stack up against your peers, consider setting your own challenges and inviting others to join you.
