The plank - how do you do it?

00Melyanna00 · August 2012

Hi,

I am currently training with Your Shape: Ftiness Evolved 2012 and I am doing a mix of cardio and strenght training (mainly bodyweight or light weights).
When I first started, my muscles were so weak I suffered when doing any of the exercises (to the point I would give up after 2 push ups). Now I am getting stronger and better, but I can't do the plank. I just can't. it's like I am too weak for it.
I guess there's a) something I am doing wrong and b) I need to approach this exercise more gradually.

So, here's my question: how do you do it?
Meaning both:
1) What's the correct form to do it?
2) How do you go from an easy version of the plank to the more advanced exercises?

Thank you

SafioraLinnea · August 2012

I find both the plank and normal pushup position incredibly uncomfortable! I can't even do them at the moment due to a surgery I had 3 weeks ago.

Honestly, I'd search youtube for proper plank exercise form.

Meg_78 · August 2012

Are you doing them on you hands or elbows? Elbows are easier (IMO), so worth a try.

I found this too, an even easier version maybe:

short-prone-plank.jpg?w=209&h=139

if you are already doing them on your elbows just try to hold it, even for 10 seconds, gradually you will get stronger and be able to hold it for longer, just like you did with push ups.

gxm17 · August 2012

Great advice from Meg_78!

I've found that doing push-ups on a stability ball are much easier for me. If you have a ball, you may want to try it and see if it's easier and more comfortable for you.

http://health.howstuffworks.com/wellness/diet-fitness/exercise/chest-exercises.htm

hesn92 · August 2012

I just do it with my hands on the ground as if I were going to do push-ups.

You could do it with your knees on the ground (a "girl push up" position) as someone else said.

Or you could also do it with your hands on a bench or chair and your feet on the ground (so your body is at an angle)

meshashesha2012 · August 2012

straight armed plank :easier on core than elbow because the angle is easier in relation to the ground, but this position requires more shoulder stability

elbows plank : harder than straight armed planks, but requires my active triceps

i do a combo of both

KM11102011 · August 2012

begrudgingly...

Side planks might be a good start.
Just keep at it and eventually your body will have the strength to hold a bit longer each time.

And strangely enough, you might begin to enjoy it... :noway:

00Melyanna00 · August 2012

Thank you so much all of you for the good sugestions and comments.
I am doing it on my hands and YourShape has this exercise in which you hold the plan and go from your hands to your elbows for 20 reps - I can't do it.
I'll try to do some side plank and do the front one on my elbows to start working on it without being frustrated!

AmyBetty · August 2012

It's really important that you use good technique when doing the plank. Although it looks easy, you can get a sore back if you aren't using the correct muscles. Pull your bellybutton up towards your spine and engage your core muscles. Squeeze your buttocks and tuck your tailbone under slightly so you aren't arching your back and using your back muscles to hold you up. Make sure your elbows are positioned under your shoulders, with hands together so you form a triangle, and look just in front of your hands. You don't want your head tucked under or arched back. The wider you have your feet, the more stability you will have. In line with your shoulders is great. The beginners position is on the knees with either your feet in the air, or toes resting on the ground. Concentrate on keeping your body in alignment - it's easy to poke your bottom up in the air! And all important - BREATHE.

IronSmasher · August 2012

Thank you so much all of you for the good sugestions and comments.
I am doing it on my hands and YourShape has this exercise in which you hold the plan and go from your hands to your elbows for 20 reps - I can't do it.
I'll try to do some side plank and do the front one on my elbows to start working on it without being frustrated!

What can't you do? The reps? The exercise? Why can't you do it? Lack of strength? Pain? Dirty floor?

00Melyanna00 · August 2012

It's really important that you use good technique when doing the plank. Although it looks easy, you can get a sore back if you aren't using the correct muscles. Pull your bellybutton up towards your spine and engage your core muscles. Squeeze your buttocks and tuck your tailbone under slightly so you aren't arching your back and using your back muscles to hold you up. Make sure your elbows are positioned under your shoulders, with hands together so you form a triangle, and look just in front of your hands. You don't want your head tucked under or arched back. The wider you have your feet, the more stability you will have. In line with your shoulders is great. The beginners position is on the knees with either your feet in the air, or toes resting on the ground. Concentrate on keeping your body in alignment - it's easy to poke your bottom up in the air! And all important - BREATHE.

Thank you! This is great!

What can't you do? The reps? The exercise? Why can't you do it? Lack of strength? Pain? Dirty floor?

I can't do the exercise, but I also can't really hold a plank for a small time. It feels like it's lack of strenght, not sure if I am also maybe doing something wrong with my position or technique.
The floor is isually clean, with the occasional cat coming to sniff my feet or face.

IronSmasher · August 2012

I'd close the door with the cat on the other side and practise normal planks and push ups until I'd got those down. You can make push ups easier by having your hands on something like the couch or a chair instead of the floor.

Another thing with the plank, a lot of people get sore backs from letting their torso droop too much. You're supposed to be more like a board than a plank.

The plank - how do you do it?

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