The six-pack you want is only a plank (or two) away!

While the act of planking is pretty straightforward, how long you should actually hold one is probably a bit less clear. Thankfully, the experts have you covered. (But before you can get abs, you need to stop believing these seven myths.)

How long you should hold a plank

To reap the most rewards, holding three planks for up to 60 seconds each is ideal, according to Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City.

If you’re new to planking, don’t risk injuring yourself. “It’s OK to start with shorter sets and work up to 60 seconds,” Sklar told Women’s Health. “Forcing yourself to hold a plank for an excessive amount of time can put a lot of strain on your lower back. As fatigue sets in, the lower back may start to arch. This is where you put yourself at risk for injury.”

If one minute is too challenging, try holding a plank for 10 seconds, relaxing for five to 10 seconds, then re-engaging for 10 seconds. Repeat each set three to six times.

Don’t worry about losing out on any gains in the meantime; planking for shorter periods of time can still amount to a solid workout.

“You receive very similar strengthening benefits because you are engaging your muscles for the same amount of total time as if you just held the plank for 30 to 60 seconds without stopping,” said Sklar.