How do you perform plank pose ;
1. Begin on your hands and knees in tabletop position with your palms flat against the floor and your fingers splayed out.
2. Keep your hands in the same position and stretch your legs out straight behind you and balance your weight on the balls of your feet. Your wrists, elbows, and shoulders should be in a straight line and they should be at a 90 degree angle to the floor.
3. Stay in this position for 10-15 seconds.
4. Follow these Phalakasana steps carefully and do not make any changes to them.
Holding onto plank pose :
The average person could maintain 30-40 seconds, but that is going by a theoretical world wide average. The average person works out once a week and does some cardio. The average person is also between 15-25lbs overweight (By BMI charts) and the average person doesnt do a lot of pushups. If the average person doesnt train those muscles then 30-45 seconds is the most they would really be able to maintain.