Ten Seconds For Planks

ChaplainHeavin
ChaplainHeavin Posts: 426 Member
in Fitness and Exercise
I came across this article and would like to know what you think of her ten second then repeat rule for planks.

As I’ve mentioned before, one of the tricks I’ve learned is that the maximum amount of time you should hold a plank is 10 seconds, because after that you start to engage and depend on other muscles to keep you up (especially your shoulders). An effective way to plank is to hold it for 10 seconds, rest for 3, and repeat as many times as you’d like (I usually go for 6). Try it- you may find it’s a lot more challenging than holding a plank for a minute straight.
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Replies

  • bcattoes
    bcattoes Posts: 17,299 Member
    I have no idea whether it's more beneficial, but I think I may try it because it sounds like it would make them less boring. Planks are without a doubt the most boring activity I've ever tried.
  • rybo
    rybo Posts: 5,424 Member
    One of the critical components is that when you do hold it for 10 seconds, you want to tense every single muscle in your body as tightly as you can. Pretend someone is standing on your back and you have to support them.
  • JoRocka
    JoRocka Posts: 17,525 Member
    and using other muscles is bad?

    You can target your arms- shoulders- glutes quads- AND your abs
    why in the world would you want to NOT do that?
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    and using other muscles is bad?

    You can target your arms- shoulders- glutes quads- AND your abs
    why in the world would you want to NOT do that?

    This is my question. Planks are awesome because they work a good deal of your body. If I can work my core AND legs and shoulders, why is that a bad thing?
  • TR0berts
    TR0berts Posts: 7,739 Member
    I would argue that going into position, getting out of position, getting back into position, etc... would do more to engage those other muscles than staying in position in the first place. I'd also argue that 10 seconds is completely arbitrary. Personally, I don't feel any shift in work for about 30 seconds - depending upon variation. The moment you feel the work shift? Then come out and rest.


    edited because spelling iz hard
  • lilRicki
    lilRicki Posts: 4,555 Member
    Here I was impressed with myself when I held a plank for 30 seconds yesterday.
  • IronPlayground
    IronPlayground Posts: 1,594 Member
    At first glance I saw "Ten Seconds for Pranks" and thought dis gonna b gud!!! :grumble:
  • JoRocka
    JoRocka Posts: 17,525 Member
    and using other muscles is bad?

    You can target your arms- shoulders- glutes quads- AND your abs
    why in the world would you want to NOT do that?

    This is my question. Planks are awesome because they work a good deal of your body. If I can work my core AND legs and shoulders, why is that a bad thing?

    indeed.

    I'd say- after a min or so- you need to move onto a harder variation rather than just pushing longer planks for the sake of planking.
    Elevated/physio ball planks? GREAT!!!
    Plank Up downs
    Plank Pulls
    One leg Plank
    One arm Plank

    WINNING
  • ChaplainHeavin
    ChaplainHeavin Posts: 426 Member
    I would argue that going into position, getting out of position, getting back into position, etc... would do more to engage those other muscles than staying in position in the first place. I'd also argue that 10 seconds is completely arbitrary. Personally, I don't feel any shift in work for about 30 seconds - depending upon variation. The moment you feel the work shift? Then come out and rest.


    edited because spelling iz hard

    This makes the most sense to me. I'm thinking of starting with 30 seconds, then rest 3 seconds, etc and build on that along with a couple other plank exercises as well. Thank you all for you input.
  • ChaplainHeavin
    ChaplainHeavin Posts: 426 Member
    Here I was impressed with myself when I held a plank for 30 seconds yesterday.

    I hear that.
  • ChaplainHeavin
    ChaplainHeavin Posts: 426 Member
    At first glance I saw "Ten Seconds for Pranks" and thought dis gonna b gud!!! :grumble:

    That was funny
  • ChaplainHeavin
    ChaplainHeavin Posts: 426 Member
    and using other muscles is bad?

    You can target your arms- shoulders- glutes quads- AND your abs
    why in the world would you want to NOT do that?

    This is my question. Planks are awesome because they work a good deal of your body. If I can work my core AND legs and shoulders, why is that a bad thing?

    indeed.

    I'd say- after a min or so- you need to move onto a harder variation rather than just pushing longer planks for the sake of planking.
    Elevated/physio ball planks? GREAT!!!
    Plank Up downs
    Plank Pulls
    One leg Plank
    One arm Plank

    WINNING

    Good idea. Thanks
  • Mischievous_Rascal
    Mischievous_Rascal Posts: 1,791 Member
    and using other muscles is bad?

    You can target your arms- shoulders- glutes quads- AND your abs
    why in the world would you want to NOT do that?

    Yeah...I thought that was the point?
  • Soulshine66
    Soulshine66 Posts: 4 Member
    Google the 24 day Ab Challenge, it includes Plank, leg lifts & crunches-eases you right into it :)
  • Danny_Boy13
    Danny_Boy13 Posts: 2,094 Member
    and using other muscles is bad?

    You can target your arms- shoulders- glutes quads- AND your abs
    why in the world would you want to NOT do that?

    ^^^ Im on board with this line of thinking.... Work more with less time... WTH does 10sec do for anyone...
  • JONZ64
    JONZ64 Posts: 1,280 Member
    Here I was impressed with myself when I held a plank for 30 seconds yesterday.


    You should be, 30 seconds is great!
  • purple180
    purple180 Posts: 130 Member
    and using other muscles is bad?

    You can target your arms- shoulders- glutes quads- AND your abs
    why in the world would you want to NOT do that?

    This is my question. Planks are awesome because they work a good deal of your body. If I can work my core AND legs and shoulders, why is that a bad thing?

    indeed.

    I'd say- after a min or so- you need to move onto a harder variation rather than just pushing longer planks for the sake of planking.
    Elevated/physio ball planks? GREAT!!!
    Plank Up downs
    Plank Pulls
    One leg Plank
    One arm Plank

    WINNING

    ^^^THIS^^^ Great advice, ladies.
  • BamaBreezeNSaltAire
    BamaBreezeNSaltAire Posts: 966 Member
    and using other muscles is bad?

    You can target your arms- shoulders- glutes quads- AND your abs
    why in the world would you want to NOT do that?

    +1000 and I usually have my toddler sit on my back while I'm doing them...takes it to a whole new level!
  • Whyareyoumad
    Whyareyoumad Posts: 268 Member
    So the 4 minutes I finally got to is doing me no good?
  • DWBalboa
    DWBalboa Posts: 37,259 Member
    I would argue, well just because I like to argue!
  • Ter_Rob
    Ter_Rob Posts: 68
    I did my own plank challenge, hold a plank for 5 minutes with my feet on a stability ball. Think 30 seconds is hard?? Think engaging all your muscles for 10 seconds is hard, try this, try 30 seconds using a stability ball. Then find out long 5 minutes can really be!!!
  • lessofme43
    lessofme43 Posts: 139 Member
    when I started planking, it was simply 'hold for as long as possible' and my start time 20 seconds (yes, I needed alot of work)! As I continued daily with the challenge, I was impressed at how my endurance built - to be able to do a 2 minute plank vs. a 20 second plank was a big accomplishment for me and I don't know that I would do it any other way
  • MagJam2004
    MagJam2004 Posts: 651 Member
    So the 4 minutes I finally got to is doing me no good?

    I would never say it isn't going to do you any good, and awesome work by the way, but I saw this type of thread before and by the end of it, things were pretty much settled on the fact that if you can hold a plank that long, you should be doing more advanced exercises than a simple plank. You can still plank but do variations of it to up the intensity.
  • MsDillieBar
    MsDillieBar Posts: 414 Member
    I'm doing a plank challenge - 30 days to a 5 minute plank (for me, more like 90 days).

    I'm doing it just to say I did it. Ego booster, confidence builder, whatever you want to call it. I like having these mini side goals plus my guys are doing it with me. Good clean family fun! :noway:
  • JoRocka
    JoRocka Posts: 17,525 Member
    So the 4 minutes I finally got to is doing me no good?

    I would never say it isn't going to do you any good, and awesome work by the way, but I saw this type of thread before and by the end of it, things were pretty much settled on the fact that if you can hold a plank that long, you should be doing more advanced exercises than a simple plank. You can still plank but do variations of it to up the intensity.

    yup- you have just been working on endurance- not a bad thing- but I would really just move on to another progression to make it harder- so you get stronger.

    Doing work is never "For nothing" but typically moving on to a harder variation or adding weight will get you more bang for your buck than just doing something for as long as you can.

    That being said- I've held a wall sit for 15 minutes or something stupid with 25 lbs of weight in my lap- why? because I wanted to- just to push it and see if I could- there is something to be said for mental toughness- not just getting stronger.
  • MrsK20141004
    MrsK20141004 Posts: 489 Member
    I have no idea whether it's more beneficial, but I think I may try it because it sounds like it would make them less boring. Planks are without a doubt the most boring activity I've ever tried.

    QFT
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    I would really just move on to another progression to make it harder- so you get stronger.
    This.

    Feet elevated, one leg, side planks, etc.
  • Azdak
    Azdak Posts: 8,281 Member
    So the 4 minutes I finally got to is doing me no good?

    If you are in a "hold a plank for 4 minutes" contest. Otherwise, maybe not.

    Or if you were auditioning to be a living table for a kinky sushi dinner.
  • Whyareyoumad
    Whyareyoumad Posts: 268 Member
    So the 4 minutes I finally got to is doing me no good?

    If you are in a "hold a plank for 4 minutes" contest. Otherwise, maybe not.

    Or if you were auditioning to be a living table for a kinky sushi dinner.

    Well crap, guess I will just quit then. :)
  • Azdak
    Azdak Posts: 8,281 Member
    So the 4 minutes I finally got to is doing me no good?

    I would never say it isn't going to do you any good, and awesome work by the way, but I saw this type of thread before and by the end of it, things were pretty much settled on the fact that if you can hold a plank that long, you should be doing more advanced exercises than a simple plank. You can still plank but do variations of it to up the intensity.

    yup- you have just been working on endurance- not a bad thing- but I would really just move on to another progression to make it harder- so you get stronger.

    Doing work is never "For nothing" but typically moving on to a harder variation or adding weight will get you more bang for your buck than just doing something for as long as you can.

    That being said- I've held a wall sit for 15 minutes or something stupid with 25 lbs of weight in my lap- why? because I wanted to- just to push it and see if I could- there is something to be said for mental toughness- not just getting stronger.

    Especially if you are facing a gom jabbar.

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