Dude, how do you do a plank?

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AJL_Daddy
AJL_Daddy Posts: 525 Member
in Fitness and Exercise
I'm a 35 year old dude in horrible shape.

I keep hearing about the benefit of planks.

How do you do one?

Just get up on your toes and elbows and stay there? Do you suck in your gut the whole time, too?

I don't get it!

Replies

  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
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    Progression comes in really handy here if you can't do a standard plank for very long. A mirror comes in really handy too, to make sure your back is in proper positioning and not arched.

    I would look up youtube videos or images of people in incorrect and correct plank positioning. However, if you are unable to do it, you can do the same thing in the pushup position (without going down to do an actual pushup). This has benefits, too.

    Don't suck your gut in or hold your breath! You'll pass out!
  • MountainTopMom
    MountainTopMom Posts: 65 Member
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    http://www.wikihow.com/Perform-the-Plank-Exercise
    http://www.mensfitness.com/training/lose-weight/how-to-do-a-plank-a-single-move-for-stronger-abs

    good luck!
  • Ainar
    Ainar Posts: 858 Member
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    Elbows on floor, toes on floor and keep your core in straight line. You don't have to suck anything, just keep your spine in straight line and breath as you prefer to.
  • 3rdwoozie5
    3rdwoozie5 Posts: 46 Member
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    want some great core work. Do this 30 day plank challenge:

    The 30 Day Plank Challenge will send your core strength through the roof! Day 1 - 20 s...econds Day 2 - 20 seconds Day 3 - 30 seconds Day 4 - 30 seconds Day 5 - 40 seconds Day 6 - REST Day 7 - 45 seconds Day 8 - 45 seconds Day 9 - 60 seconds Day 10 - 60 seconds Day 11 - 60 seconds Day 12 - 90 seconds Day 13 - REST Day 14 - 90 seconds Day 15 - 90 seconds Day 16 - 120 seconds Day 17 - 120 seconds Day 18 - 150 seconds Day 19 - REST Day 20 - 150 seconds Day 21 - 150 seconds Day 22 - 180 seconds Day 23 - 180 seconds Day 24 - 210 seconds Day 25 - 210 seconds Day 26 - REST Day 27 - 240 seconds Day 28 - 240 seconds Day 29 - 270 seconds Day 30 - PLANK FOR AS LONG AS POSSIBLE!!
  • osuzorba
    osuzorba Posts: 35 Member
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    want some great core work. Do this 30 day plank challenge:

    The 30 Day Plank Challenge will send your core strength through the roof! Day 1 - 20 s...econds Day 2 - 20 seconds Day 3 - 30 seconds Day 4 - 30 seconds Day 5 - 40 seconds Day 6 - REST Day 7 - 45 seconds Day 8 - 45 seconds Day 9 - 60 seconds Day 10 - 60 seconds Day 11 - 60 seconds Day 12 - 90 seconds Day 13 - REST Day 14 - 90 seconds Day 15 - 90 seconds Day 16 - 120 seconds Day 17 - 120 seconds Day 18 - 150 seconds Day 19 - REST Day 20 - 150 seconds Day 21 - 150 seconds Day 22 - 180 seconds Day 23 - 180 seconds Day 24 - 210 seconds Day 25 - 210 seconds Day 26 - REST Day 27 - 240 seconds Day 28 - 240 seconds Day 29 - 270 seconds Day 30 - PLANK FOR AS LONG AS POSSIBLE!!

    1 time each, or do you do multiple sets each day?

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