You might already be embracing smarter, more strategic workouts—swapping long, unfocused gym sessions for shorter, more efficient ones or choosing active recovery over constant high-intensity routines. That’s great progress. But when it comes to planks, holding them for minutes at a time may not be as effective as you think. In fact, less time might mean more benefit when performing this core-strengthening staple.

Look around any gym, and you’ll see a mix of plank durations—some people powering through marathon holds, others keeping it brief. If you find yourself wondering how long you should hold a plank, know that there’s no one-size-fits-all answer. Everyone’s body, goals, and fitness levels are different. The real question isn’t about how long the average plank should be—it’s about what duration delivers the best results.

While time under tension is often linked with muscle growth, anything beyond two minutes in a plank might be ineffective—or even counterproductive. “Enough is enough,” says Dan John, author of Can You Go? and contributor to Men’s Health. “It’s just a plank. More is not better.”

So what’s the sweet spot for plank duration? According to Kevin Carr, CFSC and co-founder of Movement As Medicine, beginners and seasoned exercisers alike should aim to hold a front plank for up to a minute—maximum. Going beyond that can cause form to break down and increase the risk of lower back pain. Plus, planks aren’t exactly functional in daily life, so holding them forever doesn't yield much real-world benefit.

Carr explains that the plank is excellent for building intra-abdominal pressure and strengthening the anterior core muscles like the obliques and rectus abdominis. But to reap those benefits, you need quality over quantity. If you’re doing it right—bracing your core, glutes, and spine—it’ll feel intense quickly, and you may not last more than 20 to 30 seconds at first.

Before attempting advanced variations, ensure your form is spot on. A passive, sagging plank isn’t doing your core any favors. Instead, actively engage the abs, glutes, and adductors, and keep breathing steadily to maintain full-body tension. If tension fades before your timer runs out, stop—good form matters more than reaching a time goal.

Once you’ve mastered the basic plank, it’s time to explore more dynamic challenges. Try these expert-recommended variations to activate different muscles and improve core control:

Plank Shoulder Taps: In a high plank, alternate tapping each shoulder with the opposite hand while keeping hips steady. Aim for 8–10 taps per arm.

Bear Plank: From all fours, lift your knees an inch off the ground and hold, engaging your core and lats. Start with 30-second holds.

Plank with Leg Lifts: In a forearm plank, lift one leg at a time a few inches off the floor without letting your hips rotate. Hold each lift for a second or two.

Ultimately, planks are a powerful tool when done correctly. Focus on proper alignment and controlled breathing to truly strengthen your core—and forget about holding on forever.

Unlike what many people believe, yoga can be easily added into your daily routine and activities. Yoga asanas can be done throughout the day, without making it too overwhelming. For example, doing the mountain pose along with some stretches after you wake up to doing the child pose, followed by cobra pose before bed. Another such yoga pose is Vajrasana, or the thunder or the diamond pose. This is a sitting pose which is not only vital for our posture, but also for digestion.

Doing this yoga pose, after eating for about 10-15 minutes, improves digestion and is a great aid to relieve constipation. This pose is often recommended as a meditational pose or a breathing pose, as it brings about calmness and focus on our body. There are many benefits of Vajrasana.

Benefits of Vajrasana

• Improve concentration
• Reduce feelings of anxiety
• Increase body flexibility
• Lower blood pressure and heart rate
• Help manage symptoms of type 2 diabetes

It's important to remember that yoga should not replace any existing medical treatments, such as medication, unless you have discussed this with a healthcare professional.

How to Perform the Vajrasana Pose

Here is a step by step guide on how to do the Vajrasana pose:

Step 1

Begin by kneeling on the floor. Using a yoga mat can make this more comfortable.

Step 2

Bring your knees and ankles close together, pointing your feet straight back in line with your legs. The soles of your feet should face upward, with your big toes touching.

Step 3

As you exhale, slowly sit back onto your legs. Your buttocks will rest on your heels, and your thighs will rest on your calves.

Step 4

Place your hands on your thighs and gently adjust your pelvis slightly forward or backward until you find a comfortable position.

Step 5

Breathe slowly in and out as you straighten your spine to sit up tall. Imagine the top of your head pulling you upward and gently press your tailbone down towards the floor.

Step 6

Keep your head straight, looking forward with your chin parallel to the floor. Rest your hands on your thighs with your palms facing down and your arms relaxed.

Tips To Make Vajrasana More Comfortable

To make Vajrasana more comfortable or less challenging, several adjustments can be helpful. For those who experience ankle pain, placing a folded blanket or even another cushion under the shin, allowing the toes to extend off the back, can provide relief. If knee pain is an issue, try positioning a rolled or folded blanket or towel across the calves and tucking it behind the knees for added support. Finally, for general sitting discomfort, placing a yoga block horizontally between the feet can help support some of your weight and reduce pressure on both the ankles and knees.

When Should You Avoid Doing Vajrasana?

It's a good idea to talk to your doctor before starting any new yoga program. They can advise you on how yoga might affect your current health and suggest ways to avoid potential problems. It is often recommended that you should not perform Vajrasana if you have knee problems or have recently had surgery or a spinal cord condition, especially involving the lower part of your spine. Another reason why you should avoid this is if you have intestinal ulcers, a hernia, or other intestinal issues.

With summers around the corner, the heat can drain our energy and making it impossible to even leave our comfortable cool homes, let alone making a point to go for a workout. You barely have any energy left by the end of the day and to be able to do the exercises and stay healthy is a common yet displeasing experience that most of us are set to go through in the coming days.

However, heat cannot be an excuse to skip workout in order to stay healthy. There are certain things you should take into consideration are what kind of exercises you should do in this heat and whether there are any you should avoid.

Summer Exercises To Try

Burpees

The burpee is a top-notch exercise for your summer fitness. It works nearly every muscle, building strength from head to toe. This dynamic move also significantly boosts your heart health with each repetition. Start standing, then crouch, jump your feet back to plank, jump them forward, and leap up with arms overhead. Aim for sets of 5–10 reps.

Stationary Cycling

Using a stationary bike at the gym is a great way to get your cardio in while you listen to podcasts or watch videos. Just set the bike to fit you well before you start your entertainment. Adjust the seat to your hip height and pick a resistance you like. Pedal for 10-20 minutes to begin, working up to 30 minutes as you get fitter.

Walking Lunges

Walking lunges are a super handy exercise because you can do them almost anywhere, making it easy to stick to your summer workout even at home. Stand with feet shoulder-width apart. Step forward with one leg, bending both knees to about 90 degrees. Push off your front foot to step forward with the other leg. Do sets of 10 lunges per leg.

Treadmill Intervals

Don't let the treadmill be boring! Make your workout interesting by changing the incline and speed. Try running for three minutes, then walking for three minutes, and repeat. This interval training keeps your heart rate up and makes the time go by faster. Adjust the speed and incline to challenge yourself and keep things exciting.

Swimming

Beat the summer heat with swimming, a great exercise that works your whole body without stressing your joints. It uses many muscles, improves your heart health, and helps manage your weight gently. Try swimming for 30-45 minutes several times a week, and switch up your strokes to work different muscles.

Kayaking or Paddleboarding

For a fun way to exercise on the water during summer, try kayaking or paddleboarding. These activities cool you down and give your core and upper body a great workout. Paddling uses your arms, shoulders, back, and core, making you stronger and more stable. Aim for sessions of at least 30 minutes, and always wear a life vest for safety on the water.

Yoga has a great impact on different aspects of our life. Whether it is our mental health or physical health, yoga plays a vital role. As such, it is no surprise that yoga has a wonderful effect on our hearing and ear health in general.

Hearing, much like other aspects of our body like eyesight, and speech, people mostly take for granted. Any changes in this, whether it is slight loss of hearing or ringing noises in your ears, can cause great discomfort for people. So how can we ensure its well-being? One of the surprising benefit yoga gives us is ear health.

As we journey through life, protecting and even enhancing our hearing becomes increasingly important. Interestingly, ancient practices like yoga and meditation offer a compelling pathway to better auditory health. Beyond stress relief, these techniques boost circulation and sharpen mental focus, creating a positive ripple effect for your ears.

Why Do We Lose Our Hearing?

Beverly Hills Hearing Center explains that hearing can fade for various reasons, including loud environments, infections, or underlying health issues. It might show up as struggling to follow conversations, constantly turning up the volume, or that persistent ringing we call tinnitus. While regular hearing checks are crucial for early detection, incorporating daily habits that support ear health is equally vital.

Yoga That Improves Our Ear Health

According to the Journal of Yoga & Physical Therapy, there are some easy things we can do, like simple neck exercises and deep breathing (called Kumbhak in yoga), to help get more blood and oxygen to our inner ears. Special high-pitched sounds might also help. Here are some poses and mudras you should know.

Nodding "Yes"

Gently lower your chin towards your chest, feeling a stretch in the back of your neck. Then, slowly lift your head back, looking upwards with ease. Repeat this gentle nodding motion several times, keeping it smooth and comfortable.

Tilting Head to Shoulder

Softly tilt your right ear towards your right shoulder, feeling a stretch on the left side of your neck. Then, gently tilt your left ear towards your left shoulder, stretching the right side. Alternate these gentle tilts.

Turning Head Side to Side

Slowly turn your head to look over your right shoulder, holding briefly. Return to the center and then gently turn your head to look over your left shoulder. Repeat this smooth turning motion.

Full Head Circle (360° Head Rotation)

Sitting tall, gently drop your chin to your chest. Slowly roll your right ear towards your right shoulder, then your head back, then your left ear to your left shoulder, completing a slow circle. Repeat in the opposite direction.

Shanmukhi Mudra

Sit comfortably. Place thumbs on ear flaps, index fingers on forehead, middle fingers on eyes, ring fingers on nostrils, and little fingers on upper lip. Inhale deeply, then exhale with a high-pitched humming sound, feeling the vibrations.

Holding Your Breath (Kumbhak)

Sit comfortably, placing index and middle fingers on your forehead. Close your right nostril with your thumb and inhale deeply through the left. Close both nostrils and hold your breath. Then, exhale slowly through your right nostril.

Blowing a Conch Shell (Shankha Naad)

Sit upright, gently tilting your head back. Take a deep breath and blow into the conch shell, gradually increasing the force to create a rising pitch. Focus on the sound and the vibration it creates.