Need to plank, can't plank

ajravanos
ajravanos Posts: 40 Member
in Fitness and Exercise
Hey all!

So here's the deal, I can't do a plank for longer than 5 seconds.
I can't do a side plank at all.

I have tried to plank for over a year, & instead of my endurance building, it has honestly gotten worse because it hurts *that* much when I try to do one.

There are many problems with this, but the main one being that I actually enjoy working out- & unfortunately, all of the work outs that I like to do incorporate a lot of planks. Even with my own variation of a plank or side plank (that's the one I really need help with), I don't feel like I am doing anything productive & eventually just end up giving up all together.

I am hoping someone can help me out here & give me some pointers/videos/links/pictures to alternate ways to do a plank & side plank.

Thanks in advance!

Replies

  • dbmata
    dbmata Posts: 12,950 Member
    do something different.

    No need to plank if you can't do it.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    What does your training look like, what are you doing and how often are you doing it? Side planks are hard for somebody that is untrained, so just stick to a front plank for now. How are you doing front planks? On your forearms or like you're in a push-up position? What other core exercises are you using?

  • lorib642
    lorib642 Posts: 1,942 Member
    How do you build up to planking? I can't even get up but I am not very strong
  • Jennloella
    Jennloella Posts: 2,286 Member
    What do you mean it hurts? Your core? Your arms? you can build up to it with the help of a counter, or if you want to begin on the floor you can start on Your knees so you're not holding up all of your weight at first
  • JoRocka
    JoRocka Posts: 17,525 Member
    There are a million other ways to strengthen your core- planking is not a requirement- and neither is being able to plank for more than 60 seconds. After that you aren't getting stronger- you're just getting better at planking- which is muscle endurance.

    hanging leg raises
    russian twists
    L sits
    pallof press
    any variation of uneven push up
    front squats
    cable twists
  • melissa3644
    melissa3644 Posts: 1 Member
    I worked up to a front plank by starting on my knees. (Like doing a modified knee push-up but in plank position.) This was recommended to me by my physical therapist, who I was seeing for lower back pain. I did that for a month, gradually increasing the amount of time, then switched to a full front plank (on my forearms). I did that for as long as I could (about 20 seconds at that point), and have been slowly adding seconds over the past few weeks. Amazingly I've worked up to 51 seconds in just a few weeks doing it this way. (And I'm finding that my arms give out before my abs do -- need to figure out how to fix that!)
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    There is no reason you have to do planks but you could do push up position or modified push up position (knees). Its just a plank anyways. If you cant do them on the ground start with doing them against the counter and then a chair and then the ground.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited October 2014
    start out planking on your knees, or with your hands elevated, like on a counter, or even the wall. make sure you have good straight solid form, abs and glutes tight. you can also plank on your elbows or hands. hands is somtimes harder than down on your elbows
  • ajravanos
    ajravanos Posts: 40 Member
    thanks everyone! just trying to slim down these wide hips of mine, & have been told numerous times that side planks are the way to go -- was just a bummer that i couldn't do them. haha i will be trying out these modified versions tomorrow! thanks again
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    you can't spot reduce. Side planks don't trim down your hips
  • dbmata
    dbmata Posts: 12,950 Member
    slim down wide hips? Good to grab. wut wut.

    Party time. High five. Great success.
  • ajravanos
    ajravanos Posts: 40 Member
    singingflutelady wrote: »
    you can't spot reduce. Side planks don't trim down your hips

    what exercises do you recommend?
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    edited October 2014
    ajravanos wrote: »
    singingflutelady wrote: »
    you can't spot reduce. Side planks don't trim down your hips

    what exercises do you recommend?

    Exercises cant spot reduce body fat. Meaning that no matter which exercise you do your body will lose fat from all over your body at once (as long as you are in a caloric deficit). The biggest fitness myths out there are programs designed to target problem areas for fat loss.

    You follow the programs and eat the right amount and you lose fat in your face and neck, around your collar bones and so on. I bet you never did one face or collar bone exercise. :smile:

    You should be doing full body strength training to retain your current muscle while you eat a little less calories than you burn. This should make all of your weight loss come from body fat.
  • eldamiano
    eldamiano Posts: 2,667 Member
    It is supposed to hurt a bit. Thats the point. All strength exercises hurt when pushing yourself.

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