Benefits of Plank Exercise:

bease418

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The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn't! You want the same form as shown in the picture - you don't want your bottom up in the air, and tighten your abdominal muscles. You can start with once a day, but do a few reps if you can

Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - REST
Day 7 - 45 seconds
Day 8 - 45 seconds
Day 9 - 60 seconds
Day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - REST
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - REST
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!

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Benefits of Plank Exercise:

*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdomens

SUPPORT each other in Fitness!!

This is a beginner routine.. everyone starts somewhere!

ENJOY this Challenge! Share with your friends to help motivate others!

Debbiedebbiey

Will start now !

Ely82010

I love planks!!

AmyRhubarb

Added image tags so the pic will show.

tiggerlgh

I just started!

JEG2012

Bump

Hadabetter

They do all that you say, but the benefits of planks don't translate through a range of motion. As with any other isometric exercise, the strength gains are limited almost entirely to the position in which the plank is held. That being said, I'll admit that I do them as a supplement to other core strengthening exercises.

tmauck4472

bump

mistalchemist

I'm there, except I don't LOVE planks at all!
Starting today, every day.... the challenge is on!

mahanaibu

They do all that you say, but the benefits of planks don't translate through a range of motion. As with any other isometric exercise, the strength gains are limited almost entirely to the position in which the plank is held. That being said, I'll admit that I do them as a supplement to other core strengthening exercises.

Good heavens, I just looked this up online to check on what you said and you're absolutely right! My yoga teacher has been telling us that plank is all we need as abs exercises but this is obviously not true. Thank you!

SLLRunner

I've been looking for a way to add something extra for my abs. I'll try it!

lindajay3

I got to the 90 second series and fell off the wagon as work has gotten crazy busy - would love to jump back on board with this challenge. Just doing it the 12 days or so I really did see some change in my abs. Amazing what a "simple" plank will do!

ktsimons

thanks for posting in this format...starting now!

SundayGirl1989

I'm in but boy 20 seconds was tough, not looking forward to the 90/120 seconds AT ALL haha

rileamoyer

Been working on this, but am stuck trying to get to the 150 sec mark. Just can't quite make it. 120 is no problem. Of course, some of my arthritis issues have gotten in the way this week. At this rate I hope to get to the end in 60 days. LOL. PS: After 18 days I am definitely feeling improvement all the way from shoulders to feet.

margaretturk

Bump

accendo

I'm in!

JustMeee333

I'll give it a go!

I'm a Planker. :drinker:

texasgardnr

Thank you :flowerforyou:

margaretturk

Thought this was a good addition to this thread.

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Fitness
November 18, 2013
How To Do The Perfect Plank
by MyFitnessPal Staff

blog_plank

Photos by Kim Venti | Greatist

Greatist-Logo.jpg

Planking, (no, not that bizarre Internet craze) is a simple but effective total-body exercise. Holding the body stiff as a board develops strength primarily in the core — the muscles that connect the upper and lower body — as well as the shoulders, arms, and glutes.

This static exercise — meaning the body stays in one position for the entirety of the move — is especially awesome because it requires no equipment and can be performed just about anywhere (well, use your judgment). Find out how to perfect your plank with this guide. We also included fixes to some of the most common plank mistakes.
THE BASICS

Plank

Plant the hands directly under the shoulders (slightly wider than shoulder width apart) like you’re about to do a push-up.
Ground the toes on the floor and squeeze the glutes to stabilize the bottom half of the body. The legs should be working in the move too, careful not to lock the knees to hyper-extension.
Neutralize the neck and spine by looking at the floor about a foot in front of the hands. The head should be in line with the back.
Hold the position for 20 seconds to start out. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

VARIATIONS
1. Forearm Plank
Forearm Plank

This variation, also one of the most common ways to plank, is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance. If flat palms bother the wrists, close the hands into fists or hold them in a prayer position. (Note: Any of the following plank variations can be performed with straight arms or in a forearm position.)
2. Knee Plank

Knee Plank

This plank is noticeably easier to hold than the traditional straight-arm plank, but it’s great for beginners to concentrate on form. By resting the knees on the ground, there’s less stress on the lower back. If knees feel uncomfortable, roll up a sticky mat to rest them on.
3. Side Plank

Side Plank

Photo This variation better engages the obliques, or the side muscles of the core, than a standard plank. Lie on one side with the legs stacked on top of one another then prop the body up on the hand or elbow with feet stacked. Modify the position by raising the opposing arm or leg (or both!) in the air to make the plank more difficult, or make the move easier by crossing the upper leg in front of the body for additional support.
4. Single Leg Plank

Single Leg Plank Right

By removing one point of contact from the ground (your foot), this variation increases the demand on the core. Position the body into a basic plank, then lift one leg toward the ceiling (as far as feels comfortable, without compromising the back). Keep the hips parallel to the floor, then alternate legs.
5. Swiss Ball Plank

Swiss Ball Plank

Up the intensity with a Swiss ball! Stabilizing the body on an unstable ball adds a balancing component to the move, increasing the demand on the core. Follow the same steps for a normal plank but instead place the hands or the forearms on the ball, directly under the shoulders.
THE MOST COMMON MISTAKES… AND HOW TO FIX THEM

The Mistake: Collapsing the lower back.
The Fix: Instead of compromising the lower back by dipping the bum, engage the core by imagining your belly button drawing in toward the spine. This will help keep the torso flat, and in turn, the spine safe. If you want to get super technical, have a friend gently place a broomstick or yardstick on your back — the top of the stick should make contact with the head, and the bottom of the stick should rest between the buttocks. The stick should also make contact right between the shoulder blades for proper alignment.

The Mistake: Reaching the butt to the sky.
The Fix: Planks aren’t supposed to look like a downward dog. To really get the core working the way it should in he plank position, keep the back flat enough so the abs feel engaged from top (right below the sternum) to bottom (directly below the belt). But of course, don’t dip the tush too far toward the ground.

The Mistake: Letting the Head Drop
The Fix: While the focus may be on keeping the hips, butt, and back in the proper position, form isn’t all about the core and the lower body in this move. It’s important to think of the head and neck as an extension of the back. Keep eyes on the floor about a foot in front of the hands to neutralize the neck.

The Mistake: Forgetting to breathe.
The Fix: It’s human nature to hold your breath when in a strenuous position for a period of time. But breathing is especially important because holding it for too long can bring on dizziness or nausea, which is especially dangerous for those with blood pressure issues.

The Mistake: Focusing too much on the stopwatch.
The Fix: Quality trumps a ticking stopwatch when it comes to the plank. When your form begins to suffer, it’s time to call it quits. If the back begins to bow or the shoulders start to sink in, take a break.
- See more at: http://blog.myfitnesspal.com/2013/11/18/how-to-do-the-perfect-plank/#sthash.99USzhMF.dpuf

Ely82010

Margaret, you beat me to it.!!

Here is the link with pictures . http://blog.myfitnesspal.com/2013/11/18/how-to-do-the-perfect-plank/

margaretturk

Ely82019 Thanks for adding the link so one can see the pictures if needed.

Ely82010

You are welcome!

ElderMae

bump

odddrums

I can do about 90 seconds, I'll give this a try to see if I can up it in December.

chatogal

bumping to save :-)

perfectflightisbeingthere

bump bumpity bump bump

lyndabyh

bump

Multisportsmom

I do planks with my other ab exercises. But sadly can't hold it long enough

SLLRunner

I got to 60 seconds yesterday (tried for the first time), then I died! :sick:

Can't wait to try again.

sonhando

Bump