How long should a beginner typically hold a plank for effective results?

For beginners, holding a plank for about 10-15 seconds is generally recommended to ensure they maintain proper form and technique, which is crucial for both effectiveness and injury prevention. This duration allows newcomers to focus on engaging the core, keeping the back straight, and avoiding unnecessary strain on the shoulders and lower back.

As they build strength and stability, they can gradually increase the duration of their holds. In the early stages, quality of movement is prioritized over duration; thus, shorter holds enable them to develop good habits, ensuring future climbs in performance without risking injury.

The other durations provided might be appropriate for intermediate to advanced practitioners who have developed sufficient core strength and can maintain proper form over extended periods. However, for those just starting, the emphasis should be on mastering the foundational aspects of the plank rather than the time spent in the position.