Planks

madworld1
madworld1 Posts: 524
in Fitness and Exercise
In what ways are planks beneficial? If I start doing a plank a day for one minute might I see any changes in my body (and where)?

Replies

  • dym123
    dym123 Posts: 1,670 Member
    your core, at least that's where I feel it.
  • neverstray
    neverstray Posts: 3,845 Member
    In what ways are planks beneficial? If I start doing a plank a day for one minute might I see any changes in my body (and where)?

    I don't think one minute once a day would do anything at all. Do more. Right now, I do 3 one minute ones. I am working to be able to do 5 2 minute ones.

    It's good for core. I think abs too.
  • caseythirteen
    caseythirteen Posts: 956 Member
    Definitely your core and your arms some too. There are tons of variations that can add other aspects to it. You can do side planks, planks where you mix in a row, planks where you pull your knees up and twist for more of a workout, and on and on. I think starting with as long as you can do and building up from there is a great addition to any routine.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    In what ways are planks beneficial? If I start doing a plank a day for one minute might I see any changes in my body (and where)?

    You will notice a difference in your core and in your arms if you keep it up for a while. When I first started, I could only do about four seconds, then gradually worked my way up. I can do 45 seconds now. My arms are MUCH stronger than they were before I started. I also do push-ups too. My plank is the last thing I do at the end of the night before going to bed. It wears me out to where all I want to do is lie down and rest.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Drop down and assume the Plank position, tuck your tummy in and tuck your pelvis forward, straighten your legs and push back through your heels, soften between the shoulders and micro-bend your arms and then straighten your forearms towards each other.

    Hold this position and aim to breathe fully in and out slowly.

    When you start shaking - they're the bits a held Plank is good for! :bigsmile:
  • madworld1
    madworld1 Posts: 524
    Thanks everyone. I feel it more in my arms and lower back than anything. I wonder if I am doing them right. I try to tighten my core as a I do it though. I will look up a video online on correct form.

    The only reason I am starting with one for one minute a day is because I am just a beginner to that particular exercise. My goal is to get to more, but I always find that slow and steady is the best way. ;)
  • kinmad4it
    kinmad4it Posts: 185 Member
    Just hold it for as long as you personally can. If 10 seconds is all you can manage at least you're doing them and you'll gradually build up to longer.
    If you feel it in your arms, try moving them slightly forward infront of you. That should activate your core instead of your arms.
    I've just started doing them with my arms on an exercise ball and after a little shifting about I could really feel it engaging my core.
  • madworld1
    madworld1 Posts: 524
    Thank you everyone for the advice :)
  • TR0berts
    TR0berts Posts: 7,739 Member
    Thanks everyone. I feel it more in my arms and lower back than anything. I wonder if I am doing them right. I try to tighten my core as a I do it though. I will look up a video online on correct form.

    The only reason I am starting with one for one minute a day is because I am just a beginner to that particular exercise. My goal is to get to more, but I always find that slow and steady is the best way. ;)



    I'd venture to say that, if you can hold it for one full minute, you're either doing them wrong or have a really strong core to begin with.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Lower back pain in Plank could be because you are sagging into your spine. Try tilting your pelvis toward your navel, which will automatically tense your front abs.
  • madworld1
    madworld1 Posts: 524
    Lower back pain in Plank could be because you are sagging into your spine. Try tilting your pelvis toward your navel, which will automatically tense your front abs.

    Great advice! Thank you so much-- I definitely don't want to injure my back.
  • JSheehy1965
    JSheehy1965 Posts: 404
    has definitely helped with my core and with running :)
  • madworld1
    madworld1 Posts: 524
    Thanks everyone. I feel it more in my arms and lower back than anything. I wonder if I am doing them right. I try to tighten my core as a I do it though. I will look up a video online on correct form.

    The only reason I am starting with one for one minute a day is because I am just a beginner to that particular exercise. My goal is to get to more, but I always find that slow and steady is the best way. ;)



    I'd venture to say that, if you can hold it for one full minute, you're either doing them wrong or have a really strong core to begin with.

    I actually have a fairly strong core. I have been a long distance runner for years now. So, it is pretty strong. Although, towards the last couple of seconds I start to have a hard time holding it. I'm using 1 minute as my baseline because that's how long I can hold it comfortably.
  • lizasdiet
    lizasdiet Posts: 2
    you are better to start with what you can do and contrary to other posts one minute done with proper form will do more for you than 5 minutes done wrong.....get your form perfected then extend your time.
  • Beeps2011
    Beeps2011 Posts: 12,190 Member
    I think planks are an AWESOME ab work-out!

    Here's a link to "plank progressions for killer abs":

    http://www.wannabebig.com/training/general-physical-preparedness-core-strength-and-conditioning/plank-progressions-for-killer-abs/
  • Gramps251
    Gramps251 Posts: 738 Member
    Planks are hard to beat.
  • Mighty_Rabite
    Mighty_Rabite Posts: 581 Member
    I've only recently added some planks to my routines, I really like them but I like to have a partner to plank with so they can add on some weights ^_^
  • Joreanasaurous
    Joreanasaurous Posts: 1,384 Member
    Lower back pain in Plank could be because you are sagging into your spine. Try tilting your pelvis toward your navel, which will automatically tense your front abs.

    This. We do a LOT of plank variations in TRX and we are always stressed that your form is off if your feeling it in your lower back. It means you are sagging, so either correct it or take a break.

    Maybe it is just me, but the biggest improvements I have noticed from a stronger core is my balance is greatly improved and I have better posture.
  • _SABOTEUR_
    _SABOTEUR_ Posts: 6,833 Member
    When I first did a plank I could only do it for 20 seconds. Even a minute now has me shaking like a leaf. It is very beneficial though. Your core gets stronger which means better balance and posture.
  • Natihilator
    Natihilator Posts: 1,778 Member
    I effing hate planks. If I never had to do another plank again for the rest of my life, I'd be ecstatic.

    But I do them because I have chronic back and hip pain, and need to strengthen my core to take some of the load. Chiro's orders.

    Also, 1 minute planks a day are beneficial to someone. I too could barely do 20 seconds the first time I planked, and can now do 65 second planks. It's all relative to where you're at with strength.

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