Planks

missiontofitness
missiontofitness Posts: 4,059 Member
in Fitness and Exercise
I feel the burn when I do them.
I feel something going on in my core while I do them.
People say they're good for core strength.
What makes these so great? Are they even that great to incorporate into a routine?

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited October 2014
    They're fine for beginners, or those with back problems. But once you do exercises like squats, deadlifts, pushups, medicine ball slams, etc, planks are kind of redundant.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Anything that engages the core muscles is an effective exercise. How effective will depending on how hard the work the muscles and for how long.

    Personally, they are a great addition to my routine. Yes, other exercises work the core, too, and some of them put much more strain on the muscles. But as with any muscle group, working them in different ways is never a bad thing.

    So something like sets of 4-6 heavy deadlifts is great for strengthening the core, holding a plank for 2+ minutes is great for muscular endurance.


    At least that's my completely unscientific opinion on the matter.
  • missiontofitness
    missiontofitness Posts: 4,059 Member
    jacksonpt wrote: »
    Anything that engages the core muscles is an effective exercise. How effective will depending on how hard the work the muscles and for how long.

    Personally, they are a great addition to my routine. Yes, other exercises work the core, too, and some of them put much more strain on the muscles. But as with any muscle group, working them in different ways is never a bad thing.

    So something like sets of 4-6 heavy deadlifts is great for strengthening the core, holding a plank for 2+ minutes is great for muscular endurance.


    At least that's my completely unscientific opinion on the matter.

    The idea of holding a plank for 2 minutes (not sure why I read that as two hours momentarily...) is terrifying, haha.
    I hold one for ten or twenty seconds and think that's an accomplishment!

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  • jacksonpt
    jacksonpt Posts: 10,413 Member
    missiontofitness wrote: »
    jacksonpt wrote: »
    Anything that engages the core muscles is an effective exercise. How effective will depending on how hard the work the muscles and for how long.

    Personally, they are a great addition to my routine. Yes, other exercises work the core, too, and some of them put much more strain on the muscles. But as with any muscle group, working them in different ways is never a bad thing.

    So something like sets of 4-6 heavy deadlifts is great for strengthening the core, holding a plank for 2+ minutes is great for muscular endurance.


    At least that's my completely unscientific opinion on the matter.

    The idea of holding a plank for 2 minutes (not sure why I read that as two hours momentarily...) is terrifying, haha.
    I hold one for ten or twenty seconds and think that's an accomplishment!

    I want to work up to a 5-minute plank.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    jacksonpt wrote: »
    missiontofitness wrote: »
    jacksonpt wrote: »
    Anything that engages the core muscles is an effective exercise. How effective will depending on how hard the work the muscles and for how long.

    Personally, they are a great addition to my routine. Yes, other exercises work the core, too, and some of them put much more strain on the muscles. But as with any muscle group, working them in different ways is never a bad thing.

    So something like sets of 4-6 heavy deadlifts is great for strengthening the core, holding a plank for 2+ minutes is great for muscular endurance.


    At least that's my completely unscientific opinion on the matter.

    The idea of holding a plank for 2 minutes (not sure why I read that as two hours momentarily...) is terrifying, haha.
    I hold one for ten or twenty seconds and think that's an accomplishment!

    I want to work up to a 5-minute plank.

    This is actually what I'm working up to...

    OP, I have a variety of core work, to include planks. I also like doing planks with a cable pull for added challenge. Mountain Climbers are also awesome...I also like swiss ball rollouts as well as push-aways and swiss ball jacknifes.

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  • DawnieB1977
    DawnieB1977 Posts: 4,248 Member
    Cherimoose wrote: »
    They're fine for beginners, or those with back problems. But once you do exercises like squats, deadlifts, pushups, medicine ball slams, etc, planks are kind of redundant.

    I do all those things, and planks. My PT has me do a plank every session. The longest I've done one for is 1minute 15 seconds (and I had a baby 6 months ago). Walking planks are good too, and side planks.
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  • DawnieB1977
    DawnieB1977 Posts: 4,248 Member
    LiveLaughLoveEat1 wrote: »
    DawnieB1977 wrote: »
    Cherimoose wrote: »
    They're fine for beginners, or those with back problems. But once you do exercises like squats, deadlifts, pushups, medicine ball slams, etc, planks are kind of redundant.

    I do all those things, and planks. My PT has me do a plank every session. The longest I've done one for is 1minute 15 seconds (and I had a baby 6 months ago). B are good too, and side planks.

    Explain this since I'm a "noob" to planks.

    Um, walking planks are where you do it with arms straight, then go onto your forearms, then back to arms straight and repeat. I'm sure there's a demo of it on YouTube.
    Side planks are, well, on your side lol. You rest your weight on your arm, kind of bent under you, and lift your body, keeping your weight on your foot. I find the side ones hard at the mo as I haven't got strength back in my abs 100% yet, and I weigh more than I did pre-pregnancy.
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  • sjaplo
    sjaplo Posts: 974 Member
    Side planks first for 30 sec and then full planks for 1 min. I incorporate that into my yoga day.
  • watchhillgirl
    watchhillgirl Posts: 597 Member
    I have love/hate relationship with planks. I love how they work my core. I love the effect they have on my core. I love it when they are done! But I hate doing them! I entered in a "planksgiving" at work, we have to do different planks for the month. We start today and build up over the month. I am excited and dreading it also! Lol
  • radiosilents
    radiosilents Posts: 223 Member
    Personally, I love planks. I try to do one every day... but haven't. I should prioritize that, it doesn't take long! I can usually do between 40 and 60 seconds pre-workout, after a workout (sometimes my trainer has me do them at the end of one) usually not much more than 30. They are easy to squeeze in just about anywhere, anytime, and it's fun to challenge yourself to best your times. Plus, it feels great and gives me a rush!
  • FatJockSing
    FatJockSing Posts: 164 Member
    I do planks with a 20 kg plate on my back. 60 secs ON, 60 secs rest - for 3 cycles. Do this 3 sessions a week. Once a week I do unweighted and go for as long a hold as possible - currently PB is 5min 35 seconds. Try that and tell me they are for beginners, or redundnat or not as good as . . . .
  • Myrmilt
    Myrmilt Posts: 124 Member
    I always looked at planks as a foundation exercise. I find push ups incredibly hard (it's purely mental) but if I think about them as a variation of planks they get better. Most of my plank exercises are variations, one leg up, legs to the arms, legs to the chest, holding a half plank, walking planks.

    I am currently trying to get one leg to rest on a bent arm in a half plank and then use my upper body to lift the remaining leg off the ground. Not there yet, but someday.

    I have heard (mostly here) that after a certain level of physical fitness is obtained that they are redundant. I can understand that, but the variations of plank related exercises make me think that I won't find them redundant.
  • arditarose
    arditarose Posts: 15,573 Member
    DawnieB1977 wrote: »
    LiveLaughLoveEat1 wrote: »
    DawnieB1977 wrote: »
    Cherimoose wrote: »
    They're fine for beginners, or those with back problems. But once you do exercises like squats, deadlifts, pushups, medicine ball slams, etc, planks are kind of redundant.

    I do all those things, and planks. My PT has me do a plank every session. The longest I've done one for is 1minute 15 seconds (and I had a baby 6 months ago). B are good too, and side planks.

    Explain this since I'm a "noob" to planks.

    Um, walking planks are where you do it with arms straight, then go onto your forearms, then back to arms straight and repeat. I'm sure there's a demo of it on YouTube.
    Side planks are, well, on your side lol. You rest your weight on your arm, kind of bent under you, and lift your body, keeping your weight on your foot. I find the side ones hard at the mo as I haven't got strength back in my abs 100% yet, and I weigh more than I did pre-pregnancy.

    ahaha. I made an exercise video for my friends once with walking planks in it. Totally not sharing though. Watch a professional :open_mouth:
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