Improving my plank

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kellycalderon7834
kellycalderon7834 Posts: 2 Member
edited November 2024 in Fitness and Exercise
I am doing my best to put more secunds to my plank time! 2 mints hold for right now

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  • funjen1972
    funjen1972 Posts: 949 Member
    The way to hold it longer is to practice holding it longer lol

    Some hints that work for me...
    1. Set the timer for your goal time and let it count backwards to zero intead of counting up to your time.
    2. Do multiple sets and variations. Don't stop with trying to hold one plank for your longest time. Do that, then add sets of sides, walkers, low-highs etc...
    3. Add hollow holds to increase general core strength.
    4. Turn on the tv or music
    5. Count *very* slowly or do the ABCs to yourself.
    6. Add incremental time, like 10 to 15 seconds per week.
    7. Realize it is more mental than strength...you have to choose to hold it or quit.

    I'm working on a continuous 5 minute forearm plank. I'm at 4:15 now and want to hit goal by Thanksgiving. It's a stretch, but I'll get it!
  • sijomial
    sijomial Posts: 19,809 Member
    hesn92 wrote: »
    Good job on the 2 min. plank! I think it might benefit you more to focus on progressing to more difficult variations at this point vs adding more time

    Agree, diminishing returns from just extending duration.

    Have a go at superman planks with shoulder tap..... :smiley:
  • Azdak
    Azdak Posts: 8,281 Member
    If you can do a plank for 2 min, then it’s time to stop doing planks. Planks are a good starter exercise, but they are pretty limited. As mentioned above, you need to increase the complexity (shoulder touch, reach planks, body saw, long-lever, etc). You should also work on other areas with exercises like roll outs and pallof presses. Two minutes (e.g. 4 x 30 sec) of those will give you a lot more benefit than holding a plank for two minutes.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Azdak wrote: »
    If you can do a plank for 2 min, then it’s time to stop doing planks. Planks are a good starter exercise, but they are pretty limited. As mentioned above, you need to increase the complexity (shoulder touch, reach planks, body saw, long-lever, etc). You should also work on other areas with exercises like roll outs and pallof presses. Two minutes (e.g. 4 x 30 sec) of those will give you a lot more benefit than holding a plank for two minutes.

    Agree.

    Nice article on rollout progressions:

    https://www.t-nation.com/training/anterior-core-training
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