plank vs crunch

jaw783
jaw783 Posts: 40 Member
in Fitness and Exercise
When I try to do crunches or floor abdomen excercises laying on my back; it feels like I am about to break something in my stomach. If I start doing the plank; will it give me the same results as a crunch??

Replies

  • kdiamond
    kdiamond Posts: 3,329 Member
    Planks are 10000000000x better than crunches. Mark it.
  • FeelingLessChubby
    FeelingLessChubby Posts: 152 Member
    What should a complete beginner aim for with planks, ie how long to hold and how many repetitions?
  • azztkk
    azztkk Posts: 26
    Bump
  • sagreenious
    sagreenious Posts: 64 Member
    What should a complete beginner aim for with planks, ie how long to hold and how many repetitions?

    I'd like to know th eanser to this too.
  • sagreenious
    sagreenious Posts: 64 Member
    *bump*
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    When I do planks, I do 3 repetitions and hold each one for as long as I can with good form. When I first started, I was holding each one for about 20 seconds before caving, but now I am holding each for rep for over a minute. They really do strengthen the abs, and other than hanging leg raises, they are the only ab iso exercise that I do anymore. Most of my core work comes from compound lifts like deads and squats, but I do like to isolate them at least once a week.
  • SarahSmilesCA
    SarahSmilesCA Posts: 261 Member
    Planks are harder than crunches, much harder. So if you are heavy start out with small goals. I could only hold a plank for 5 seconds when I first started and literally could only do 3 sets...but that was ok, it was a starting point. It is ok to do short sets of 5 to 10 seconds until you get stronger. Your body will tell you when you are ready to make it longer. Good form is critical, so shorter holding times with better form and more sets will accomplish what you want in the beginning.

    Also WHEN you do your planks in your workout will affect how long you can hold it. I often do my plank in the middle of my work out. Consequently sometimes I can not hold it for a minute. So I just do more sets of 20-30 seconds. The other day I did planks right after my warm up and was able to do a minute hold and I was like "Holy Crap" I need to do these more often at the begging of the workout!!!

    I love/hate planks...they give really good results...but they are so hard to do when you first start if you are heavy. Just keep at it, They get easier in time, especially if you are doing other exercises to tone your abs
  • sagreenious
    sagreenious Posts: 64 Member
    thank you
  • jdad1
    jdad1 Posts: 1,899 Member
    What should a complete beginner aim for with planks, ie how long to hold and how many repetitions?

    I'd like to know th eanser to this too.

    Do them(planks) for as long as you possibly can and as often as you possibly can.
  • trud72
    trud72 Posts: 1,912 Member
    planks are good BUT cruches won't kill ya either :noway: keep at them and they WILL get easier much easier x
  • sagreenious
    sagreenious Posts: 64 Member
    Also WHEN you do your planks in your workout will affect how long you can hold it.

    I don't do these sorts of strength exercises at the gym (too embarassed, not sure where I should do them), so I do stretches and strength at home - I have a little routine - general stretches, 10 push ups, 20 crunches, 20 lunges, 10 squats, 10 sun salutations (not neccessarily in that order). The sun salutations include a plank section - are they effective used in that way? Or should I be doing repeated planks at the start?
  • jaw783
    jaw783 Posts: 40 Member
    thanks guys for the info!!!!!!!!!
  • FeelingLessChubby
    FeelingLessChubby Posts: 152 Member
    Thanks to this thread I started doing a combo of planks and bicycle crunches which I think are awesome!

    Yesterday I held 5 planks for 15 seconds each, with 10 seconds break in between.

    Then I did 12 reps x 3 on each side of bicycle crunches.

    Ouch! But good ouch! :)
  • x_JT_x
    x_JT_x Posts: 364
    My fitness trainer mentioned last week that a good goal to work up to and aim for is a 2 minute plank. He has me doing them in sets of 3 with a short rest in between.
  • rachelwarner32
    rachelwarner32 Posts: 96 Member
    I love doing spider planks. Holding a plank is great but seems so hard. A spider plank is starting in push up position and bringing your knees up to your elbows and alternating. I usually do 20 on each side 3X. Crunches are also part of my routine to though.
  • jaw783
    jaw783 Posts: 40 Member
    Thanks to this thread I started doing a combo of planks and bicycle crunches which I think are awesome!

    Yesterday I held 5 planks for 15 seconds each, with 10 seconds break in between.

    Then I did 12 reps x 3 on each side of bicycle crunches.

    Ouch! But good ouch! :)


    YAY!!!
  • ColeAXE
    ColeAXE Posts: 73 Member
    I'm so glad I came across this thread. it gets challenging exercising alone, at home. I've learned a lot & I'm definitely going to use it ;)
  • AZKristi
    AZKristi Posts: 1,801 Member
    You'll get better results from planks and you won't hurt your back. Planks are a functional exercise. They train your muscles so that they get better at what they are intended to do. The primary purpose of your core muscles are to stabilize and protect your spine, not to flex it. Check out New Rules of Lifting for Abs - it is all about core training but does not incorporate a single crunch in the program - LOVE IT!!
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    2:03 I can hold one for. Not bad considering this time last year I could not hold for 10 seconds.
  • Lysander666
    Lysander666 Posts: 275 Member
    2:03 I can hold one for. Not bad considering this time last year I could not hold for 10 seconds.

    That's good stuff.

    I can do 60s x 60s x 60s with a minute gap between each.

    2mins is very good for one planks. Side planks are awesome too.
  • composite
    composite Posts: 138 Member
    I'm doing 75s x 75s x 75s with a minute gap between each as well. Will be upping to 90s reps next session though... attempting anyway.

    Side planks I'm doing 60s x 60s each side with a minute gap. Once I can do 3 x 60s I'll start upping those times.

    I do planks over crunches specifically, as I'm training for mountain biking and the plank (resisting movement) is more akin to being on the bike than a crunch.
  • antxoable
    antxoable Posts: 86 Member
    If you have back problems, like me, i won't recommend you the plank, for me i can do them for over half minute but the soreness of my lower back is not good, i do 5 different tiles of crunches on circuit type, i mean 10 reps each 3 times the circuit.

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