Planks...

josiereside

I know these are great for the core/abs but was wondering how many to do, sets, reps, etc... I have been doing them twice a day only building up to a 60 second hold but wondering how much more/many more I need to do for full benefits. I have to do them on my elbows (which I find much harder anyway) so not sure if that makes a difference or not.

josiereside

anybody???
:flowerforyou:

DorisR184

Not sure about the reps cause I follow along when I do Insanity, or Les Mills pump but a nice variation is a walking plank... check out the proper way to do them on youtube

http://www.youtube.com/watch?v=pF19C4Xq_Rs

ValerieMomof2

Are you just doing the basic plank? Or are you doing side plank or other variations? It really is going to vary for each person so if 2 sets of 60 sec is work, keep it there and add time as you get more comfortable so you will continue to challenge yourself. I would also suggest adding the variations if you are not doing them again just for the added challenge. Good job for getting to 1 min!

josiereside

Are you just doing the basic plank? Or are you doing side plank or other variations? It really is going to vary for each person so if 2 sets of 60 sec is work, keep it there and add time as you get more comfortable so you will continue to challenge yourself. I would also suggest adding the variations if you are not doing them again just for the added challenge. Good job for getting to 1 min!

right now just doing the basic on the elbows. I currently have lateral epicondylitis (tennis elbow) and I cannot put that much force on my wrist (in a wrist brace). I am aware of the variations as I have done them previously in different workout dvd's but I was just trying to find out how many at a time/set I should be doing of the basics to get some results. I am just getting back to exercising after knee arthroscopy and trying to be effective as possible in the exercises I can do

Troublemonster

My wife and I both have planks in our workout on the upper body days. We do plank hold on elbows for at least 90 seconds for two reps then 60-90 seconds per side for a total of 4 sets or reps. 90 seconds is starting to get easier to pull off so sometimes we change it up and use exercise balls under our feet or lift one leg at a time or something else, or sometimes we just hold it longer and gut it out. The side planks are a recent addition for us and so far I REALLY like them.

josiereside

My wife and I both have planks in our workout on the upper body days. We do plank hold on elbows for at least 90 seconds for two reps then 60-90 seconds per side for a total of 4 sets or reps. 90 seconds is starting to get easier to pull off so sometimes we change it up and use exercise balls under our feet or lift one leg at a time or something else, or sometimes we just hold it longer and gut it out. The side planks are a recent addition for us and so far I REALLY like them.

I cannot imagine getting to 90 seconds but I am sure it will come with time... I am just barely hitting 60. Once I can put weight on my hands, I will add in the side planks..

thanks all!

jdavis193

I used to do 3 sets of front for a minute both sides each a min. so a total of 9 minutes. I haven't done them that long in a while. I am going to start doing hold the front for 30sec to a minute then do 10 or so pushups then do my side hold then pushups then otherside hold then pushups.

Yogi_Carl

I used to do 3 sets of front for a minute both sides each a min. so a total of 9 minutes. I haven't done them that long in a while. I am going to start doing hold the front for 30sec to a minute then do 10 or so pushups then do my side hold then pushups then otherside hold then pushups.

Yeah - I'm stealing this idea - brilliant!

jimmie65

I've been told that anything longer than 90 seconds is counter-productive,though I've managed a 3:30 plank just to see if I could.
I generally add a 60-90 second plank at the end of a set of bodyweight work (so pull-ups, push-ups, squats, plank, and then repeat).

jdavis193

I used to do 3 sets of front for a minute both sides each a min. so a total of 9 minutes. I haven't done them that long in a while. I am going to start doing hold the front for 30sec to a minute then do 10 or so pushups then do my side hold then pushups then otherside hold then pushups.

Yeah - I'm stealing this idea - brilliant!

Let me know how it goes for you. I am starting that I think Monday in the mornings before I get ready for work.