Planks are the devil.

Deena_Bean

I was previously a stronger girl, was a boot-camper (3 days a week for an hour)....now, not so much (divorce changed up my daily routine and it doesn't fit anymore with the kid shuffle). I'm not weak, but my arms are the weakest part of me. My legs can take a pounding and not skip a beat, I can walk for hours, and I was a runner for some time as well. My arms...well, they're super wimpy with a some flab to boot.

Point of post: I'm trying to fix this arm issue, I want the bye-bye arm to go bye-bye not wave bye-bye. Planks are part of the overall work out plan to come, but I just can't hang in there for very long...maybe 30 seconds and that's a big maybe. Is it better to just hold a 'good' plank for as long as possible or better to modify it (by using your knees) to hold it for the length of the training (which varies 30-60 second intervals). Or a combination? Hold standard for as long as possible and then drop to modified?

dnamouse

Hold the plank for as long as possible with good form. Have a short rest and do it again until you make up the time.

Eg, if it calls for a 60sec plank, but you can only do 30sec, then do two lots of 30sec with a short breather in between (about a minute). Slowly work your way up to the set time.

jim180155

If you're already doing 30 seconds, you're working on increasing your endurance, not strength. Any of your suggestions would work, provided that you stick with the program. I'd be more inclined to do multiple 30 second sets of a full plank, and then start gradually increasing the time of each set.

FWIW, a couple months ago I signed up for one of those 30 day plank challenges. Before the challenge I was doing 45 second planks. The goal at the end of 30 days was 5 minutes, which sounded like an impossibly long time. But since my 45 seconds was longer than you were supposed to start the challenge at, I just kept trying to add 30 seconds every few days. Much to my surprise, I hit 6 minutes less than 3 weeks into the challenge. Then I took a few days off because my lower back was killing me. Then I started back in at 3 minutes and worked my way back up to 6 minutes again. Now that the challenge is over, I do 3 minute planks and call it good enough.

I think I could have done 7 or 8 minutes, maybe even 9, while still in that 30 day challenge. But I also thought I might seriously injure my lower back in trying to get there (I have three herniated discs).

Based on my own experience, I think planks are kind of strange in that the body seems to react very quickly to demands to hold the position for extended periods.

Deena_Bean

Thank you - I think I'll just do the best I can and then pick myself back up. The "good form" part is hard to keep in check if someone isn't watching you. I know I have a tendency to raise my tush up, but I've gotten better at recognizing it and lowering back down. Maybe one day I won't dislike them *quite* as much as I do now

ChaplainHeavin

I was previously a stronger girl, was a boot-camper (3 days a week for an hour)....now, not so much (divorce changed up my daily routine and it doesn't fit anymore with the kid shuffle). I'm not weak, but my arms are the weakest part of me. My legs can take a pounding and not skip a beat, I can walk for hours, and I was a runner for some time as well. My arms...well, they're super wimpy with a some flab to boot.

Point of post: I'm trying to fix this arm issue, I want the bye-bye arm to go bye-bye not wave bye-bye. Planks are part of the overall work out plan to come, but I just can't hang in there for very long...maybe 30 seconds and that's a big maybe. Is it better to just hold a 'good' plank for as long as possible or better to modify it (by using your knees) to hold it for the length of the training (which varies 30-60 second intervals). Or a combination? Hold standard for as long as possible and then drop to modified?

Below are three plank workouts. I've been doing the two 8 minutes workouts and plan to start the 10 minute workout soon.

Plank Workouts

https://www.youtube.com/watch?v=pvzaUmLaTjI (6.5 Minutes)



https://www.youtube.com/watch?v=6mV-c3u2KAQ (7 Minutes)



https://www.youtube.com/watch?v=3DNN9a5pU2A (10 Minutes)

ChaplainHeavin

I was previously a stronger girl, was a boot-camper (3 days a week for an hour)....now, not so much (divorce changed up my daily routine and it doesn't fit anymore with the kid shuffle). I'm not weak, but my arms are the weakest part of me. My legs can take a pounding and not skip a beat, I can walk for hours, and I was a runner for some time as well. My arms...well, they're super wimpy with a some flab to boot.

Point of post: I'm trying to fix this arm issue, I want the bye-bye arm to go bye-bye not wave bye-bye. Planks are part of the overall work out plan to come, but I just can't hang in there for very long...maybe 30 seconds and that's a big maybe. Is it better to just hold a 'good' plank for as long as possible or better to modify it (by using your knees) to hold it for the length of the training (which varies 30-60 second intervals). Or a combination? Hold standard for as long as possible and then drop to modified?

Doing as many push ups in 2 minute 3 times a week would build strength too.

deksgrl

I disagree. Burpees are truly the devil.

_Terrapin_

Pretend someone has their foot in your lower back and are pulling a corset tight; push your belly button up to your spine; form is more important then length of time and your working your core more then your arms with a plank. Best of luck. Oh, if you want to do modified pushups for your shoulders and triceps you can start at the kitchen counter....seriously. Everybody has a counter....why are you still reading this getting pushing

knra_grl

http://itstimetoburn.com/exercise-training/30-day-plank-challenge-will-supercharge-core/ <<< it's a new month

http://onefiftydips.com/ <<< someone else posted this site for another poster to build endurance for squats but there are several different programs

_HeartsOnFire_

Try doing a 30 day plank challenge. Each day it ups the time by 10 (easy) or 20 (medium) seconds.

Something like this...
30 Day Plank Challenge

Test 20 seconds
Day 1 20
Day 2 30
Day 3 40
Day 4 40
Day 5 OFF
Day 6 40
Day 7 50
Day 8 50
Day 9 50
Day 10 60
Day 11 70
Day 12 OFF
Day 13 70
Day 14 80
Day 15 90
Day 16 90
Day 17 100
Day 18 100
Day 19 OFF
Day 20 110
Day 21 120
Day 22 120
Day 23 130
Day 24 130
Day 25 140
Day 26 OFF
Day 27 150
Day 28 160
Day 29 160
Day 30 170 seconds

AlysonG2

I was previously a stronger girl, was a boot-camper (3 days a week for an hour)....now, not so much (divorce changed up my daily routine and it doesn't fit anymore with the kid shuffle). I'm not weak, but my arms are the weakest part of me. My legs can take a pounding and not skip a beat, I can walk for hours, and I was a runner for some time as well. My arms...well, they're super wimpy with a some flab to boot.

Point of post: I'm trying to fix this arm issue, I want the bye-bye arm to go bye-bye not wave bye-bye. Planks are part of the overall work out plan to come, but I just can't hang in there for very long...maybe 30 seconds and that's a big maybe. Is it better to just hold a 'good' plank for as long as possible or better to modify it (by using your knees) to hold it for the length of the training (which varies 30-60 second intervals). Or a combination? Hold standard for as long as possible and then drop to modified?

Below are three plank workouts. I've been doing the two 8 minutes workouts and plan to start the 10 minute workout soon.

Plank Workouts

https://www.youtube.com/watch?v=pvzaUmLaTjI (6.5 Minutes)



https://www.youtube.com/watch?v=6mV-c3u2KAQ (7 Minutes)



https://www.youtube.com/watch?v=3DNN9a5pU2A (10 Minutes)

Wanna check these out later.

Tracey_B_72

Pretend someone has their foot in your lower back and are pulling a corset tight; push your belly button up to your spine; form is more important then length of time and your working your core more then your arms with a plank. Best of luck. Oh, if you want to do modified pushups for your shoulders and triceps you can start at the kitchen counter....seriously. Everybody has a counter....why are you still reading this getting pushing

Ive started doing counter push-ups every time I boil the kettle for a coffee or tea.

mccindy72

I do counter push ups every other day. I just dropped them lower, and it's turned out to be a good planking exercise as well, toning my belly and thighs as well as shoulders and arms.

_Terrapin_

I do counter push ups every other day. I just dropped them lower, and it's turned out to be a good planking exercise as well, toning my belly and thighs as well as shoulders and arms.

And this individual is ripped; excellent!

Deena_Bean

I disagree. Burpees are truly the devil.

Hell yes. I take back the plank devil label in exchange for the burpee.

Deena_Bean

Counter push-ups....good idea! I gotta do something with these wimpy, flabby arms. :noway: It's frustrating when you have strong legs and that's where it ends.

I also made the decision to buy kayaks so that I get some more upper body. I'm always walking/jogging/biking which almost completely ignores the rest of my body. The kayaking is good for core/arm strength. I'm hoping to take that bad-boy on its inaugural run tomorrow!! So excited!!! I've kayaked before, but always rentals...so it'll be nice to have them handy now :drinker: