I can hold a plank for 20-30 seconds tops, far shorter after I have done some other work. I have a couple of ideas on how to get more volume and effect out of a session:
- Hold until holding the perfect form becomes too hard to do, rest 20 seconds, repeat a few times
- Set timer to maybe 45 seconds, hold until holding the perfect form becomes too hard to do, start again holding the plank after the next beep, repeat a few times
- Hold 10 seconds, rest 10 seconds, repeat a few times
Of course the actual values for the times will vary. Are there other ways to achieve my goal? Which one should I pick, and why?
Edit to clarify:
My goal is to strengthen my core for health reasons and to be stronger overall. I assume that holding the plank for a short time period = little training effect. So I'm looking for a structured way to get the most effect out of my workout.