plank?

How long do you hold it? How many times? tell me why exactly is it so good for you? Just curious.... I wanta give it a go!

I hold mine for 3 minutes tops, on my forearms and toes. Side planks I do for 1min 30sec. I usually do it once or twice, mostly because I get bored, lol. If you look for some other topics on planks here there are some good exercises to do when you are able to hold the original plank for awhile. It's good for you because it engages your entire body and forces your core to stabilize you. I guess it's sort of like a total body workout. I know I am shaking when those 3 minutes are almost up! I am sure Melkor or someone else has more in depth knowledge than I just gave you but it's a start :)

I've had so many people tell me they think planks are easy....99.99 percent of them are doing them wrong - not to mention potentially harming themselves/lower back!

I do one min each of the following in a continuous rotation. 9 min total since some require switching leg/arm after min and repeat. 

Full Plank

One leg lifted Plank

Reverse Plank

Plank on the Stability Ball

Plank with one leg bent underneath your body

One arm Plank

You only need 60-90 seconds of just one of the above planks in a day. Done correctly and with proper breathing, it truly is a total body strengthening exercise that can be done at home during your favorite TV show's commercial break and it  REALLY works!

that's awesome! what results do you see? I can't wait to get started!

Back when I was super fit, I used to be able to hold it for several minutes. Now I do a minute and I'm shaking by the end, lol. My core is weak - it'll take me a while to build it up.

I just started doing these with my personal trainer, and he also commented that most people do them wrong.  When you are in the plank position (properly aligned, of course), you should engage your abs, butt, and quads - ie "clench".  If you're really engaging those muscles, you will probably start to tremble after 5-10 seconds.  Go down for 5-10 seconds, then back into plank - do about 10 reps of this.  I was so sore the day after I first did this that I literally could not use my abs to sit up!  It works your entire core (plus your butt from the clenching!).

The plank is one of my favorite exercises.  I started off the year with a goal to hold it for 5 minutes.  I've never reached it...in fact I'm still a long way off.  The last I timed myself I could hold it for 2 minutes before I lost my form.  I usually put my forearms on the ground instead of my hands. 

I do it for 2:20 min.  Awesome core exercise :)

I do it for a minute...three times in a row.  Side planks are challenging for me but I feel awesome when I complete them.

Original Post by amyjo174:

tell me why exactly is it so good for you?

Because purpose of the muscles that surround your lower back is to stabalize your lumbar spine, not move it.  Planks use those muscles for their intended purpose.

Thank you all SOOO  much for all of your responses! I did it for a min yesterday and  a min today just the reg plank and after about 20 secs I am already dying and my lower abs are pretty weak already today....  I guess that is a good thing :)

thanks again!

this might sound really stupid, but what IS a plank!?

Original Post by ktaylor17:

this might sound really stupid, but what IS a plank!?

 The plank position is very close to a "push up" position.  You can do it on your hands or forearms.  They should be spaced even with your shoulders vs a push up they are farther spread.  That is my understanding!  Chime in, if I am incorrect :)

I can only do it for a minute -- but by the end of that minute can I ever feel it!

(Okay, so after about twenty seconds I can really feel it too -- it's crazy).

It's really easy to do if you want to try - I do it with my forearms (because that's how Wii Fit told me to). Give it a try, if you do it right you'll DEFINITELY know.

Original Post by fitnessgirll:

I've had so many people tell me they think planks are easy....99.99 percent of them are doing them wrong - not to mention potentially harming themselves/lower back!

I agree with this x100 - I thought it was easy, til I realized that I wasn't doing a plank - I was doing a tent - butt up in the air, hips definitely not in line with legs and shoulders.

In other words, a plank shouldn't look like a very shallow downward facing dog. Keeping your body perfectly straight - that takes a lot of effort.

thanks for clearin that up! I am thinkin i will give them try because they sound challenging. and challenge is my middle name.  :)