What does planking do? Is it counted as a strength exercise?
txcraftr
Posts: 133 Member
I just started trying to plank. Can anyone tell me about it and different versions of it?
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Replies
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Planking strengthens your transverse abdominal muscle which is under the "6 pack" so you can't actually see it. It is very important due to its role in core stability and keeping a flat stomach.4
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Planks are a very basic core strengthening exercise. They are someplace to start. Like any exercise, you want to do them properly and pay attention to form so that you will increase not only strength, but awareness of how your muscles are working.
Many people spend way too much time on planks. Here is a really good article on a more comprehensive approach to core work (except I disagree with the elbow placement for the landmine press).
https://www.t-nation.com/training/core-training-that-isnt-stupid2 -
The Traditional(elbows/fists) plank variation is IMHO the least useful, because it's the most complicated to get into and out of and the easiest to cheat on.
I prefer the High/low AKA front leaning rest(pushup-up/down) positions.
You can also practice the standing and laying variations.
In fact, you should start with the standing and laying variations.
standing... while barefoot(preferable but not obligatory) keep your feet flat and grab the ground with your toes, zipping the tension up through your calves, thighs, glutes, Abs/back(the tension in your abs is like that you would use to sit up, not like you would use to "suck in" the back/glute tension is just enough to balance your abs. through your chest and into your arms, bringing them either up to vertical or up with elbows bent and hands at shoulder height.
Laying... same thing but start with arms resting in "superman" and pulling them up under your shoulders as the zipper reaches them.
High, same as laying, but after zipping up your arms, allow the tension to raise you up while extending your arms fully... Recover by lowering to ground and revering the zipper.
Low, Come up to high, then Lower until arms are parallel to ground but no part of body is touching the ground. Recover either to high, or to laying.
Good hold times, Standing(30 seconds) laying(60 seconds) High(2-3 minutes) Low(30 seconds)
Recover before your form starts to break down and tension begins to cause shaking/quivering.0 -
If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.1
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If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.2 -
stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?1 -
Basic core exercise...1
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stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.0 -
stanmann571 wrote: »
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
How do you build muscle if you do not hold the plank position until it becomes hard to do so anymore? I understand not holding past that point by compromising form, but don't all muscle developing exercises rely on a bit of struggle (for example, weight lifting to failure)?
Which plank variations are not real exercise? Why?1 -
stanmann571 wrote: »
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
How do you build muscle if you do not hold the plank position until it becomes hard to do so anymore? I understand not holding past that point by compromising form, but don't all muscle developing exercises rely on a bit of struggle (for example, weight lifting to failure)?
Which plank variations are not real exercise? Why?
They're all real exercises. They are just progressions and regressions of the same exercise.
Basically just to make the exercise easier or harder for people and offering slight changes to make things a little different to keep your body adapting.
Keep working at it and it will become easier.0 -
I just started trying to plank. Can anyone tell me about it and different versions of it?
there are a zillion different versions. Single arm, single leg, side plank, face up plank, weighted, mt climbers (not sure if thats still planking. Plank with your feet up on a stool. Get a TRX and put your feet in it with your hands on the ground. and there is a ton you can do, Put your hands in the TRX with your feet on the ground. Get two trx and plank with your hands and feet in both. Just google plank variations and tons of things will come up.
Planks can be beneficial if they are included with a good full body and core routine. I have a plank variation come through my program about every other week. Last week was a few 60 second faceup planks on the GHR.
Doing them daily as your only core has become a fad, they are better than doing nothing, but your time could be so much better used on a proper core workout. They aren't a muscle builder, they are just a static hold.
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stanmann571 wrote: »
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
How do you build muscle if you do not hold the plank position until it becomes hard to do so anymore? I understand not holding past that point by compromising form, but don't all muscle developing exercises rely on a bit of struggle (for example, weight lifting to failure)?
Which plank variations are not real exercise? Why?
Lifting to failure is generally not recommended unless you are lifting for mass vs strength.
And I never suggested not holding the position until it becomes hard.
You'll find that the times given for each position. Minus standing and laying which are practice not training are quite sufficient for "hard."
The position I dislike as stated above is the traditional elbows down plank. Which encourages cheating and poor form.0 -
Lmao. No you didn't you just said in your opinion they are the least useful because you don't like them.stanmann571 wrote: »stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.2 -
Lmao. No you didn't you just said in your opinion they are the least useful because you don't like them.stanmann571 wrote: »stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
They're a bad exercise and I explained why. if you disagree present a counterpoint.1 -
stanmann571 wrote: »
Lmao. No you didn't you just said in your opinion they are the least useful because you don't like them.stanmann571 wrote: »stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
They're a bad exercise and I explained why. if you disagree present a counterpoint.
Once again. Lmao. The only thing you said was they are easy to cheat and hard to get into. Nowhere do you explain what you mean other than your own anecdotes and opinion. Just because you're a slow learner or cheat on standard planks doesn't mean they are inferior.stanmann571 wrote: »
Lmao. No you didn't you just said in your opinion they are the least useful because you don't like them.stanmann571 wrote: »stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
They're a bad exercise and I explained why. if you disagree present a counterpoint.
But let me go ahead and present a counter point along the same lines. Standard planks are easy to pickup and least easy to cheat on4 -
stanmann571 wrote: »
Lmao. No you didn't you just said in your opinion they are the least useful because you don't like them.stanmann571 wrote: »stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
They're a bad exercise and I explained why. if you disagree present a counterpoint.
Once again. Lmao. The only thing you said was they are easy to cheat and hard to get into. Nowhere do you explain what you mean other than your own anecdotes and opinion. Just because you're a slow learner or cheat on standard planks doesn't mean they are inferior.stanmann571 wrote: »
Lmao. No you didn't you just said in your opinion they are the least useful because you don't like them.stanmann571 wrote: »stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
They're a bad exercise and I explained why. if you disagree present a counterpoint.
But let me go ahead and present a counter point along the same lines. Standard planks are easy to pickup and least easy to cheat on
Disagreeing isn't a counterpoint.
I can do a traditional or standard plank for 20+ minutes with no shaking and no external indication that I'm cheating.0 -
My fitness instructor mixes it up with a walking plank where you go from elbow to pressup position on each arm and then back down to elbow, repeat. ^_^ also wall sits are great too, lean against the wall feet shoulder width apart thighs at right angles to your calves and the wall, don't put your hands on your thighs, rest them against the wall.
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Stop deflecting and post actual evidence other than your opinion. Once again. Because you think something is hard or easy to cheat doesn't mean that your anecdote applies to everyone.stanmann571 wrote: »stanmann571 wrote: »
Lmao. No you didn't you just said in your opinion they are the least useful because you don't like them.stanmann571 wrote: »stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
They're a bad exercise and I explained why. if you disagree present a counterpoint.
Once again. Lmao. The only thing you said was they are easy to cheat and hard to get into. Nowhere do you explain what you mean other than your own anecdotes and opinion. Just because you're a slow learner or cheat on standard planks doesn't mean they are inferior.stanmann571 wrote: »
Lmao. No you didn't you just said in your opinion they are the least useful because you don't like them.stanmann571 wrote: »stanmann571 wrote: »If you've ever tried planks for a more than a few seconds at a time, you know that they count as a real exercise. Squats might be the only exercise I hate more than planks.
Just because something causes discomfort doesn't make it a real exercise.
I agree that some plank variations are a real exercise.
Most of the discomfort/shaking/muscle awkwardness you get from planks are caused by doing them wrong.
So the muscle burning, sweating, straining, and shaking that I experience when doing planks isn't because I have zero core strength? It's caused by bad form? Please elaborate.
Which plank variations would you not consider real exercise? Why? What separates one from the other? Is there a technical reason for this or is it only your opinion?
I wrote a dissertation above, It should answer your questions.
If you have specific questions, by all means ask.
They're a bad exercise and I explained why. if you disagree present a counterpoint.
But let me go ahead and present a counter point along the same lines. Standard planks are easy to pickup and least easy to cheat on
Disagreeing isn't a counterpoint.
I can do a traditional or standard plank for 20+ minutes with no shaking and no external indication that I'm cheating.1 -
I wouldn't say that standard planks are a "bad" exercise for someone starting out. They are just a very incomplete exercise for training the core, and they are given way too much importance.
There is one standard I like to use: doing a lot of different "core" exercises has improved my ability to perform planks (I never do them unless I am demonstrating for clients), however doing planks has almost never improved my ability to perform more advanced core exercises.
Any exercise can be made harder and any exercise can be "cheated". I don't know that planks are any different in that regard. But continuing to do planks for longer and longer lengths of time is not the best use of exercise time.
Training the "core" means training more anti-extension, anti rotation, and anti lateral flexion. The role of the core is to provide "stiffness" while the limbs are moving, and to translate force-usually from lower to upper body.
Once you can do a plank for 30-60 sec with proper form, it is much better to increase the loading or to do more challenging types of planks than to continue to do planks for a longer period of time. Mostly that just trains you to do planks, and not much else. There are much better ways to train your core. Some I referenced in my previous comment. Here are some more:
https://drjohnrusin.com/complete-core-training-be-better-than-the-crunch/
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first time i tried planking, the biggest amazement was how sore my intercostals were the next day. those are the little short ones that keep your ribs connected to one another. basically, the muscles that would be spare ribs if you were buying them in the grocery store.
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The only planks I do are those I do while doing decline pushups of which I do 120 per day in 5 sets of 22 reps, 3 days a week.
Definitely part of a strength exercise the way I do them. Could increade the difficulty by slowing fown the reps or holding the plank at the top and,/or bottom but it's difficult enough ad it is and I dtii need to do 60 pullups snd 80 dips as part of my routinr.1
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