Planks

karmaheart
karmaheart Posts: 75 Member
in Fitness and Exercise
What is the best plank for max results? How often and how long to hold it for?

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    um.
    the one that you can do.

    then after you have managed to dominate a 45 seconds to a minute hold- move on to a harder variation (as you train over the weeks- not in one session)
  • arabianhorselover
    arabianhorselover Posts: 1,488 Member
    I know that it is better to have your arms bent rather than straight.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    I like the front (or what I think of when I read plank).. side planks can be challenging too. I started holding them for 30 seconds, now I'm up to 1 min 30 seconds
  • MityMax96
    MityMax96 Posts: 5,778 Member
    For me when I do my planks.

    I start off with a regular plank, 1 min - 1.5 min
    Then rotate to a side plank, for about 30 sec
    Then the other side for another 30 sec....
    Then rest, and repeat
  • sargessexyone
    sargessexyone Posts: 494 Member
    Can I ask what area the plank targets? I did my first one today. Not sure how long I held for but proud of myself just the same.
  • Mr_Excitement
    Mr_Excitement Posts: 833 Member
    This is a really great set of plank moves here:

    https://www.youtube.com/watch?v=XKwNk-FBd0k&list=FLkrDyFw5ukyOGvQd1cZkIag&index=4
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Can I ask what area the plank targets? I did my first one today. Not sure how long I held for but proud of myself just the same.

    Targets the core...
    So abdominal area....

    You want to have a flat back and pelvis tucked in slightly.....

    no bow to the back
  • MityMax96
    MityMax96 Posts: 5,778 Member
    What is the best plank for max results? How often and how long to hold it for?

    And in answer to your first questions.
    Do it in combination with other ab exercises
  • JoRocka
    JoRocka Posts: 17,525 Member
    Can I ask what area the plank targets? I did my first one today. Not sure how long I held for but proud of myself just the same.

    abs
    oblqiues
    shoulders
    forarms
    quads
    glutes
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    Can I ask what area the plank targets? I did my first one today. Not sure how long I held for but proud of myself just the same.

    Targets the core...
    So abdominal area....

    You want to have a flat back and pelvis tucked in slightly.....

    no bow to the back

    I have always felt planks in multiple places aside from my core.. arms, legs, shoulders
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Can I ask what area the plank targets? I did my first one today. Not sure how long I held for but proud of myself just the same.

    Targets the core...
    So abdominal area....

    You want to have a flat back and pelvis tucked in slightly.....

    no bow to the back

    I have always felt planks in multiple places aside from my core.. arms, legs, shoulders

    True....

    I feel it in my shoulders....not so much the other places.....

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