The most important aspect of the plank pose for a beginner isn’t the frequency or duration but rather the form. For instance, as you get into the plank position, you want to ensure your elbows are directly under your shoulders and that your forearms are facing forward. Keep your head relaxed, look at the floor between your forearms, and engage your core. In the beginning, you will hold this position for 10 to 20 seconds and gradually work up to longer durations. Beginners may find it easier to start with their knees on the floor and work up to extended legs as their strength increases.