Fitness
Moderators: melkor


The Plank..What is it? Why am I doing it and how many calories am I burning?


Quote  |  Reply

I was shown the Plank during a personal training session at my local gym. Since, it was one of the things I actually remembered after the session, I do it now after I finish my cardio. I try to hold the pose as long as I can and then repeat until I cannot anymore. I think yesterday I did three reps. Sometimes I do it once. Is it a stretch, yoga? What is it? I see other people doing it too. Lastly, I know exercising isn't always about calories(PC) but I need to know if I am even burning calories because I still have 14 pounds to lose.

32 Replies (last)

My running club does it to strengthen our core muscles.

http://www.youtube.com/watch?v=MHQmRINu4jU

The plank is an abdominal exercise aimed at improving your core strength.  It's not about burning calories, it's about building strength in your abs and lower back.  Because you're only doing a couple of reps for maybe a minute each the calories burned will be in the single figures, but that's not what it is about.

Good form in the plank is the key.  The link shows you how.

Planks work so well...I love them and praise them to anyone lol...They will strengthen you core muscles. I do a different version of plank...you get a few inches from a wall....get into plank position and hold for 5-10 seconds. Then play patty cake with the wall. Every time you touch the wall you count that as 1. I started barely being able to do 8 (which would be 4 on each side) now I'm up to 30.

Doing the plank properly is tough. If you can hold it for more than 60 seconds...lift one foot off the ground while still keeping  your core tight, hips down...back flat. Stay as tight as possible. If you are doing it correctly, you should be shaking after a few mins. In a competition between me and some other trainers, I presently hold the 'title' of 'champion' holding a one legged plank for 18 mins. I KNOW I burned a **** load of calories..my heart rate was sky rocketing...sweat was dripping...and I thought I was dead.

18 Minutes??????????? SurprisedYell

Sweet mother of.... Sealed

*speechless*

Original Post by fitnessgirll:

In a competition between me and some other trainers, I presently hold the 'title' of 'champion' holding a one legged plank for 18 mins.

 Wow!!!  Impressive.

I do planks when I hate myself

The plank is the perfect form of torture.  You do it to remind yourself that no matter how fit you are, there is still something out there that can turn you into a shaking quivering mass of straining muscle.

Original Post by fitnessgirll:

Doing the plank properly is tough. If you can hold it for more than 60 seconds...lift one foot off the ground while still keeping  your core tight, hips down...back flat. Stay as tight as possible. If you are doing it correctly, you should be shaking after a few mins. In a competition between me and some other trainers, I presently hold the 'title' of 'champion' holding a one legged plank for 18 mins. I KNOW I burned a **** load of calories..my heart rate was sky rocketing...sweat was dripping...and I thought I was dead.

HOLY ****

Eighteen minutes? Just wow. Just when I think there isn't anything left you can say to impress me, you keep pulling these rabbits out of your hat. The plank is one of the few core exercises that I do, and man does it burn. Haven't tried the one-legged version yet though. Sounds interesting.

You should seriously put out a T-Shirt or something F-Girl. I know it sounds like I am a kiss-ass or something, but I just can't help it. If you knew me, you would know that I don't give out praise lightly either and it takes a lot to earn my respect.

I just don't know where you get it from.

Original Post by vyperman7:

I just don't know where you get it from.

 I have no other life. haha

Fitness is my life.

I need to branch out..me thinks.

Nah..I branched out ealier in my life..got me trouble, rehab and a **** load of bills to pay off.

V-man...you are too sweet. I'm sure if you actually do come down here and meet me..you'd be like...'that biotch'... ;) Still waiting ...

Look at them e-getting it on

Original Post by spirochete:

Look at them e-getting it on

*awkward turtles*

Original Post by amethystgirl:

Original Post by spirochete:

Look at them e-getting it on

*awkward turtles*

 ^listening to the crickets

I laughed out loud spriochete. Nah, not really a matchmate.com type of gal..but props..youre a funny girl.

Original Post by vyperman7:

I don't give out praise lightly either and it takes a lot to earn my respect.

If 'a lot' = making unsubstantiated claims on an anonymous internet forum, what constitutes 'a little'? 

Ok, so admitting that when I do 2 minutes of regular planks or 2 minutes of bender ball planks I begin to wonder what hell would be like, I ask you plank specialist this; and, no, I am not going to disagree or offer conflicting examples; 

Have any of you tried doing hanging ab straps, particularly the twisting as you bring your knees up so that you work the obliques?  I will be completely honest with you plank people that I do not have the mental toughness to do more than just the basic planks for a couple of minutes.  I have elected to not do the oblique planks.  It seems to me that, although I have surely given up on some valuable oblique exercises, the hanging ab straps have allowed me to make up some of that.

Finally, I admire all of you for your abilities to adhere to doing planks.  And FitnessGirl, you need to be doing Infomercials.  Or maybe you do.

Original Post by greekhoneymoon:

I was shown the Plank during a personal training session at my local gym. Since, it was one of the things I actually remembered after the session, I do it now after I finish my cardio. I try to hold the pose as long as I can and then repeat until I cannot anymore. I think yesterday I did three reps. Sometimes I do it once. Is it a stretch, yoga? What is it? I see other people doing it too. Lastly, I know exercising isn't always about calories(PC) but I need to know if I am even burning calories because I still have 14 pounds to lose.

The plank is a core strengthening/stability exercise. It may burn a few calories while you are doing it but the benefit comes from the muscles you build and the strength you gain. The more muscle you have the faster your metabolism is and the more calories you burn just living. There are different variations to the plank. They must be done right to reap the benefits. Search youtube for planks.

http://sportsmedicine.about.com/od/abdominalc orestrength1/qt/plank.htm

http://www.brianmac.co.uk/corestabex.htm 

Original Post by rosieblue:

The plank is the perfect form of torture.  You do it to remind yourself that no matter how fit you are, there is still something out there that can turn you into a shaking quivering mass of straining muscle.

 Lol. Yep rosie, that is me. After about 2 minutes, breathing like a freight train and sweating buckets. Then I alternate those with left and right side planks. They have to burn quite a few calories for even the short time sustaining them. It feels like you are using every muscle in your body.

Original Post by floggingsully:

If 'a lot' = making unsubstantiated claims on an anonymous internet forum, what constitutes 'a little'? 

Anonymous rude comments are the coolest way to anonymously tell the world you don't think you are very important.

Ugh don't you have an episode of Good Morning America to film or something. So who are YOU so we can look you up?

Now why do that? Certainly, there are more impt. things to waste your time on...

I just lack tolerance for rude people.

32 Replies (last)
Advertisement
Advertisement