Planks

josiereside

Best to do them on hands or elbows??
How many?
How long holding the pose??

kylTKe

You can do either, hands are harder. The duration and sets should fit into the overall context of your workout.

jcjsjones

I have always heard that you are better off doing them on your elbows. Less chance for injury to your shoulders/arms.

I agree with kyITKe - it depends on your fitness level and workout routine.

ShannonMpls

I virtually always do front planks on my elbows - when I first started I did them in push-up position.

How many? I don't know, I guess I usually do three sets.

How long? Until you can't hold it any longer. It depends on your strength. When I first started, 15 seconds was all I could manage. Now I can easily do three sets of 90 second planks.

You can also modify them:

Side planks (plus reach-throughs, plus leg lifts)
Front planks lifting an alternate leg

Add a bosu for increased instability. Last week I did planks with my arms on a physioball, feet on a bosu - good stuff.

Front planks moving from elbows to arms and back down.