Ten Seconds For Planks

ChaplainHeavin

I came across this article and would like to know what you think of her ten second then repeat rule for planks.

As I’ve mentioned before, one of the tricks I’ve learned is that the maximum amount of time you should hold a plank is 10 seconds, because after that you start to engage and depend on other muscles to keep you up (especially your shoulders). An effective way to plank is to hold it for 10 seconds, rest for 3, and repeat as many times as you’d like (I usually go for 6). Try it- you may find it’s a lot more challenging than holding a plank for a minute straight.

bcattoes

I have no idea whether it's more beneficial, but I think I may try it because it sounds like it would make them less boring. Planks are without a doubt the most boring activity I've ever tried.

rybo

One of the critical components is that when you do hold it for 10 seconds, you want to tense every single muscle in your body as tightly as you can. Pretend someone is standing on your back and you have to support them.

JoRocka

and using other muscles is bad?

You can target your arms- shoulders- glutes quads- AND your abs
why in the world would you want to NOT do that?

ShannonMpls

and using other muscles is bad?

You can target your arms- shoulders- glutes quads- AND your abs
why in the world would you want to NOT do that?

This is my question. Planks are awesome because they work a good deal of your body. If I can work my core AND legs and shoulders, why is that a bad thing?

TR0berts

I would argue that going into position, getting out of position, getting back into position, etc... would do more to engage those other muscles than staying in position in the first place. I'd also argue that 10 seconds is completely arbitrary. Personally, I don't feel any shift in work for about 30 seconds - depending upon variation. The moment you feel the work shift? Then come out and rest.


edited because spelling iz hard

lilRicki

Here I was impressed with myself when I held a plank for 30 seconds yesterday.

IronPlayground

At first glance I saw "Ten Seconds for Pranks" and thought dis gonna b gud!!! :grumble:

JoRocka

and using other muscles is bad?

You can target your arms- shoulders- glutes quads- AND your abs
why in the world would you want to NOT do that?

This is my question. Planks are awesome because they work a good deal of your body. If I can work my core AND legs and shoulders, why is that a bad thing?

indeed.

I'd say- after a min or so- you need to move onto a harder variation rather than just pushing longer planks for the sake of planking.
Elevated/physio ball planks? GREAT!!!
Plank Up downs
Plank Pulls
One leg Plank
One arm Plank

WINNING

ChaplainHeavin

I would argue that going into position, getting out of position, getting back into position, etc... would do more to engage those other muscles than staying in position in the first place. I'd also argue that 10 seconds is completely arbitrary. Personally, I don't feel any shift in work for about 30 seconds - depending upon variation. The moment you feel the work shift? Then come out and rest.


edited because spelling iz hard

This makes the most sense to me. I'm thinking of starting with 30 seconds, then rest 3 seconds, etc and build on that along with a couple other plank exercises as well. Thank you all for you input.

ChaplainHeavin

Here I was impressed with myself when I held a plank for 30 seconds yesterday.

I hear that.

ChaplainHeavin

At first glance I saw "Ten Seconds for Pranks" and thought dis gonna b gud!!! :grumble:

That was funny

ChaplainHeavin

and using other muscles is bad?

You can target your arms- shoulders- glutes quads- AND your abs
why in the world would you want to NOT do that?

This is my question. Planks are awesome because they work a good deal of your body. If I can work my core AND legs and shoulders, why is that a bad thing?

indeed.

I'd say- after a min or so- you need to move onto a harder variation rather than just pushing longer planks for the sake of planking.
Elevated/physio ball planks? GREAT!!!
Plank Up downs
Plank Pulls
One leg Plank
One arm Plank

WINNING

Good idea. Thanks

Mischievous_Rascal

and using other muscles is bad?

You can target your arms- shoulders- glutes quads- AND your abs
why in the world would you want to NOT do that?

Yeah...I thought that was the point?

Soulshine66

Google the 24 day Ab Challenge, it includes Plank, leg lifts & crunches-eases you right into it

Danny_Boy13

and using other muscles is bad?

You can target your arms- shoulders- glutes quads- AND your abs
why in the world would you want to NOT do that?

^^^ Im on board with this line of thinking.... Work more with less time... WTH does 10sec do for anyone...

JONZ64

Here I was impressed with myself when I held a plank for 30 seconds yesterday.

You should be, 30 seconds is great!

purple180

and using other muscles is bad?

You can target your arms- shoulders- glutes quads- AND your abs
why in the world would you want to NOT do that?

This is my question. Planks are awesome because they work a good deal of your body. If I can work my core AND legs and shoulders, why is that a bad thing?

indeed.

I'd say- after a min or so- you need to move onto a harder variation rather than just pushing longer planks for the sake of planking.
Elevated/physio ball planks? GREAT!!!
Plank Up downs
Plank Pulls
One leg Plank
One arm Plank

WINNING

^^^THIS^^^ Great advice, ladies.

BamaBreezeNSaltAire

and using other muscles is bad?

You can target your arms- shoulders- glutes quads- AND your abs
why in the world would you want to NOT do that?

+1000 and I usually have my toddler sit on my back while I'm doing them...takes it to a whole new level!

Whyareyoumad

So the 4 minutes I finally got to is doing me no good?

DWBalboa

I would argue, well just because I like to argue!

Ter_Rob

I did my own plank challenge, hold a plank for 5 minutes with my feet on a stability ball. Think 30 seconds is hard?? Think engaging all your muscles for 10 seconds is hard, try this, try 30 seconds using a stability ball. Then find out long 5 minutes can really be!!!

lessofme43

when I started planking, it was simply 'hold for as long as possible' and my start time 20 seconds (yes, I needed alot of work)! As I continued daily with the challenge, I was impressed at how my endurance built - to be able to do a 2 minute plank vs. a 20 second plank was a big accomplishment for me and I don't know that I would do it any other way

MagJam2004

So the 4 minutes I finally got to is doing me no good?

I would never say it isn't going to do you any good, and awesome work by the way, but I saw this type of thread before and by the end of it, things were pretty much settled on the fact that if you can hold a plank that long, you should be doing more advanced exercises than a simple plank. You can still plank but do variations of it to up the intensity.

MsDillieBar

I'm doing a plank challenge - 30 days to a 5 minute plank (for me, more like 90 days).

I'm doing it just to say I did it. Ego booster, confidence builder, whatever you want to call it. I like having these mini side goals plus my guys are doing it with me. Good clean family fun! :noway:

JoRocka

So the 4 minutes I finally got to is doing me no good?

I would never say it isn't going to do you any good, and awesome work by the way, but I saw this type of thread before and by the end of it, things were pretty much settled on the fact that if you can hold a plank that long, you should be doing more advanced exercises than a simple plank. You can still plank but do variations of it to up the intensity.

yup- you have just been working on endurance- not a bad thing- but I would really just move on to another progression to make it harder- so you get stronger.

Doing work is never "For nothing" but typically moving on to a harder variation or adding weight will get you more bang for your buck than just doing something for as long as you can.

That being said- I've held a wall sit for 15 minutes or something stupid with 25 lbs of weight in my lap- why? because I wanted to- just to push it and see if I could- there is something to be said for mental toughness- not just getting stronger.

MrsK20141004

I have no idea whether it's more beneficial, but I think I may try it because it sounds like it would make them less boring. Planks are without a doubt the most boring activity I've ever tried.

QFT

BigGuy47

I would really just move on to another progression to make it harder- so you get stronger.

This.

Feet elevated, one leg, side planks, etc.

Azdak

So the 4 minutes I finally got to is doing me no good?

If you are in a "hold a plank for 4 minutes" contest. Otherwise, maybe not.

Or if you were auditioning to be a living table for a kinky sushi dinner.

Whyareyoumad

So the 4 minutes I finally got to is doing me no good?

If you are in a "hold a plank for 4 minutes" contest. Otherwise, maybe not.

Or if you were auditioning to be a living table for a kinky sushi dinner.

Well crap, guess I will just quit then.

Azdak

So the 4 minutes I finally got to is doing me no good?

I would never say it isn't going to do you any good, and awesome work by the way, but I saw this type of thread before and by the end of it, things were pretty much settled on the fact that if you can hold a plank that long, you should be doing more advanced exercises than a simple plank. You can still plank but do variations of it to up the intensity.

yup- you have just been working on endurance- not a bad thing- but I would really just move on to another progression to make it harder- so you get stronger.

Doing work is never "For nothing" but typically moving on to a harder variation or adding weight will get you more bang for your buck than just doing something for as long as you can.

That being said- I've held a wall sit for 15 minutes or something stupid with 25 lbs of weight in my lap- why? because I wanted to- just to push it and see if I could- there is something to be said for mental toughness- not just getting stronger.

Especially if you are facing a gom jabbar.