Holding a plank for close to two minutes is hard work, and it’s meant to feel that way. But as holds get longer, it helps to know which feelings are a normal part of the effort and which mean it’s time to stop or change something.

Normal signs of hard work

These are all expected in a long plank:

• A burning feeling in your stomach, shoulders or thighs.
• Shaking that builds as the hold goes on.
• Warmth and a sense of heaviness in your muscles.
• Breathing faster than usual, while still steady.

Where the burn comes from

The burning feeling comes from natural chemicals your muscles produce when they work hard. Research found it’s the combination of these chemicals together, not any one of them, that sends the burning signal. It fades quickly once you rest. It’s your body telling you the muscles are working hard, not that anything is being harmed.

Signs to stop or change something

Some feelings are worth paying attention to. If you notice any of these, stop the hold and rest:

• A sharp or pinching pain anywhere.
• An ache in your lower back.
• Pain in a joint, like your elbow, shoulder or wrist, rather than in the muscle.
• Tingling or numbness.

After resting, you could try a forearm plank on your knees, a towel under your elbows, or simply leave planks for the rest of that session.

A simple way to tell the difference

Many people find it helps to ask, “Is this in the muscle, or is it somewhere else?” Burning and tiredness in the working muscles are part of the effort. Sharp, pinching or joint pain is a signal to stop.

Something to try this week

During your longest hold, notice where you feel the effort. If it’s spread through your stomach, shoulders and thighs, you’re working well. If it gathers in your lower back or a joint, end the hold there.

What to take away

• Burning, shaking and heavy breathing are normal in a long plank.
• The burn comes from natural chemicals and fades quickly with rest.
• Stop for sharp or pinching pain, lower back ache, joint pain or tingling.
• Effort in the muscle is fine. Pain somewhere else is a signal to stop.

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