love or hate the plank??

sanura

In theory, I love the plank. It's truly an excellent core strengthener, and as a bellydancer that is important to me, but I absolutely hate doing it! I can muster up 30 seconds, then put my knees on the floor and burn for another 20-30 seconds.
How long do you hold it for? how many repetitions? have you found a way to like it??? I've seen some interesting variations too, got any you'd like to share?

fteale

I really love it, actually. I didn't think I'd say that. I couldn't do it at all to start with, but now I can do a minute fine.

audjrey

fortunately I can hold plank for several minutes. I think it's because I do full plank-style push-ups (various kinds) and have developed the upper body strength to do so.

as for variations to plank - I sometimes do prone plank with one leg lifted up behind me (bent or straight) and hold that a slow count of four, switch sides and keep doing that for about a minute.

I also do full plank and go up and down on my elbows, alternating from bent elbows to straight arms.

Sometimes I simply step my feet and legs in and out from side to side while keeping my upper body completely still.

I also do plank whereby I pull one knee into and across my chest to the opposite underarm pit. I hold it a few seconds, then switch sides. I also do this, alternating, for about a minute. I also do the reverse and draw my knees up on the outside of my body to it's same-side underarm pit. Again, I hold this for a slow count of four and then repeat to the other side. I do this about 12 times, 3 sets.

occasionally I do supine plank (an inverted plank where you look up at the ceiling) and can hold that for about 2 minutes, though I find this one hard on my knees because of the tension created in them to keep the legs straight and strong.

my weakness is full side plank - I have nerve problems in my shoulders and neck and this particular plank aggravates my condition.

I've since been doing modified side plank pushups whereby I am down on my elbow, feet stacked one on top of the other and, with an 8lb medicine ball on my obliques, I raise and lower my buttocks up and down. This one is a real killer!! I do 12 on each side, rest a minute, then do another 12, rest another minute and finish with a final 12.

sassylilmama

LOVE

slieber

Plank hurts my shoulders and upper back. I can hold it easily in the core area (I have quite a strong core) but the pain in the shoulders and upper back (and sometimes neck) makes me avoid it. I've had my stance evaluated and it's fine. It's just an issue with my upper body, I guess.

TracyDH

I do the plank with a 5kg weight (disk) on my lower back I put in on before I raise up its great for toning I only hold it for a minute at a time. I don't love it but it definitely works. Those side raise planks are great too:)

chanstriste13

plank and i have love/hate relationship...it's complicated.

jewelzz

Its a love hate kinda thing but I do them

sanura

so the love/hate thing seems universal!! thanks Audjrey for your detailed variations!!!

MissingMinnesota

hahah I love the plank and can hold one for a several minutes. My trainer hates them so when we have the days that I train her I make her do them bwahahaha.

Imthatg1rl

They are a main pose in the style yoga I do, so I love it.

stephierue

Challenged my 11 yr old son to see who could hold it the longest. I have strong abs but couldn't hold too long much to my surprise. My lower back is weak, which I never realized.

namrettik

I love how sore it makes me the next day!

Because it hurts my arms rather than working my abs as much (my shoulder joints start aching before any muscles do), I like to do a dolphin-style plank. Basically, elbows on the pad, hands in a praying sort of contact, butt way up in the air, straight legs, head looking towards your knees; then, without bending your knees, go into a plank position, looking straight ahead, then return. I do this 12 reps per thing. I get some strange looks in the gym, but the movement really helps me go longer without any pain, just tired muscles!

Sden1231

It's a love/hate lol. Usually after a minute my back starts hurting. And that's why I have to stop, rest and start over. I don't think I'm doing it wrong. Would anyone know why this is?

doutri2

In our martial arts class, he has us hold plank (on elbows) for 15, 30, 45 and 60 second intervals. It is a good way to develop strength and endurance for this exercise. Also, look straight ahead and try to focus on a spot on the wall.

Good Luck.

princess4mimi

I'm told it works wonders and I believe it but I Hate It :-(

mark996

Usually a hate, simply becuase it's after a workout. I usually do 1 minute on 1 minute in downward dog, repeat 4 times, then commence to cry.

namrettik

It's a love/hate lol. Usually after a minute my back starts hurting. And that's why I have to stop, rest and start over. I don't think I'm doing it wrong. Would anyone know why this is?

It's the same reason there are "girl" push-ups - it has to do with our center of gravity. Guys' center is in their chest, whereas girls' is in the hips. The arms are right there on the pivot point for guys; girls aren't so lucky, so the back has to do a lot more work to keep the same pose with no pivot support to help.

sanura

It's a love/hate lol. Usually after a minute my back starts hurting. And that's why I have to stop, rest and start over. I don't think I'm doing it wrong. Would anyone know why this is?

It's the same reason there are "girl" push-ups - it has to do with our center of gravity. Guys' center is in their chest, whereas girls' is in the hips. The arms are right there on the pivot point for guys; girls aren't so lucky, so the back has to do a lot more work to keep the same pose with no pivot support to help.

great explanation!
I also try to keep my shoulder back and down, same as good standing posture. This exercise uses so many different muscles, you'll feel it where you're weaker

koosdel

Ever tried a weighted plank? Now that's an endurance test!

sanura

wieghted plank? good god no!!! maybe when I lose some *kitten*, I'll add some weight!!! in the meantime I'm hoping to work up to 2 -3 reps of holding a full plank for 1 minute.