Planks

nanainkent
nanainkent Posts: 350 Member
edited January 4 in Fitness and Exercise
I want to try to do planks to add to my stationary bike. I am 57 and weigh 205 LBS. I tried to do one but couldn't hold myself up for more than 3 seconds.

Question: If I do the plank thing against say a counter with my feet back away from it. will that help me strengthen enough to eventually do the floor?

Will it do any good to my body while I am trying to be able to do one? The reason I want to add planks is I hate sit ups and push ups.

Replies

  • Gramps251
    Gramps251 Posts: 738 Member
    I'm 60 and when I first did a plank 3 months ago I was shaking after 20 seconds. I used that as my goal to pass and doing them every day was going longer within a week. I use the stop watch feature on my smart phone to keep for fooling myself because 60 seconds can feel like a lifetime when you start.

    So, start with 3 seconds, then move on to 15, then 20.

    I'd have to say the planks are the one exercise I do the I can really tell make a fast difference in my abs and lower back, not to mention my arms and shoulders. (I don't have back pain anymore, due largely to planks)

    Hang in there. You'll be rewarded.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    They are pretty tough! But yes, work on increasing your time by 5 second increments. Are you doing them up on your hands, or on your elbows/ forearms?
  • nanainkent
    nanainkent Posts: 350 Member
    I tried it on my forearms. My hands would have been about a half a second..LoL
  • mscote12
    mscote12 Posts: 220 Member
    Ahh good ole planks. We do these in almost every workout class I attend...and I started out doing them on my knees...its easier on the lower back. Now that I have been doing them for a little while, I find that I can upgrade to a real plank (off my knees) for a period of time. Still not a LONG period of time, but I am getting there.

    So maybe starting on your knees but keeping that plank form will be best for you....then slowly build yourself up.
  • CaitySins
    CaitySins Posts: 57 Member
    Just keep doing it for as long as you can each day. Don't push yourself. Eventually you'll get a lot better.
    I began doing them for 30 seconds, then went up to a minute. I normally start shaking holding myself up from 20 seconds but i'm determined to not let myself drop until the time is up.
    You could also try doing them in intervals. I.e. 20 seconds, drop for 10, 20 seconds, drop for 10
  • darisey
    darisey Posts: 228 Member
    Try adding one second every day. So if you can only do 3 seconds today, do 4 seconds tomorrow, 5 seconds the next day, etc.
    They strengthen your back and core.
  • amann1976
    amann1976 Posts: 742 Member
    it just means your core is weak. you have to do exercises to improve your core strength. planks are the best exercise to test your physical conditioning.

    as others have said just keep doing them and make your goal to hold them longer each week. dont do them every night aim for every other day about 3-4 times a week. once your core gets stronger then you can elevate your planks to one leg up, on your side, one leg one hand up and so forth.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Srsly, if you keep at it, you will be amazed at your progress one month from now!
  • MorganLeighRN
    MorganLeighRN Posts: 411 Member
    Use a stop watch and try to hold as long as you can. When I first started I would hold for 20 seconds, rest, hold for 20 seconds, rest and hold for 20 seconds. Go for 10 seconds and within a week or so you will be able to hold it for longer. You can do it! It just takes time :)
  • naveed1naveed
    naveed1naveed Posts: 75
    57 and pointed weight. 5sec not a bad start.
    i'm going to reach 1 minute. anyone Interested in a challenge? :smile:
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