How To Do A Plank Exercise

Southsideese13 Says:

Jun 12, 2010 - @ELSwellness Like you know how your forarms are pointing straight ahead? Like if they are pointing toward each other? Like you know how you do a diamond push up, the hands are shapped like a triangle? Like what if the forarms are toward each other that make the shape of a triangle?

ERIKx466 Says:

Jun 12, 2010 - What's the benefits of a plank? I just performed them for the first time, I did 3 sets and was able to hold it for 45 seconds. I'm sure I can hold it for about 5-10 seconds more. Should I go for more? Or is 45 seconds the limit or are there limits depending on your body? I'm 6'1 & weight 260. Also, i notice my body starts to lightly "shake/tremble" around the 25 second mark. Thanks.

drkkabaap Says:

Jun 13, 2010 - i am a beginner, and i have a hard time getting to the correct plank position. often times i feel my arms are shoulders are doing more work than my core muscles. i also shake doing planks, and the skakyness increases as i do it repeatedly.

MrColdkiwi Says:

Jun 14, 2010 - Hai. How many times a week shud i do this for, and how much shud i do it during those days? I just need a generalization or howev you spell it.

ELSwellness Says:

Jun 15, 2010 - @MrColdkiwi It depends on what the goal of your program is. I very rarely do regular Planks anymore because they're too easy and kind of boring. So I do all the different variations and I do some type of Plank 3-5 days per week. You can try mixing things up a bit by doing a few sets for 25-45 seconds at the beginning or end of your workout to see how that affects the rest of the workout...just experiment.

ELSwellness Says:

Jun 15, 2010 - @Southsideese13 I don't see why it would matter. Just do whatever feels comfortable to you.

ELSwellness Says:

Jun 15, 2010 - @ERIKx466 The benefits of the Plank are core strength and endurance and if you can hold a Plank for 45 seconds - in perfect form - try a more advanced version like Side Planks, Decline Planks, etc. 45 seconds really isn't the limit, but beyond that it's going to get very boring just staying in that position for that long...I try to keep boredom out of my workouts :)

ELSwellness Says:

Jun 15, 2010 - @drkkabaap Start off with Kneeling Planks - essentially a plank done from your knees rather than your toes. Once you can hold that position for 30 seconds without any "shaking", move to your toes and start off with sets of 15-20 seconds and increase the time every week. Just make sure you 'focus' on your core and keep your form tight.

mikey9267 Says:

Jun 17, 2010 - is your lower back supposed to be sore or hurt? D:

ELSwellness Says:

Jun 17, 2010 - @mikey9267 No. Often times when someone's low back is sore or hurt, it means their abs and core are weak. If you want to continue doing planks, focus on your form and decrease the time you hold it. Also make sure you throw in some other core exercises into your workout.

ArthurSpoonerFan Says:

Jul 2, 2010 - I just started doing planks today. How many sets would you recommend for a beginner?

MrColdkiwi Says:

Jul 5, 2010 - I guess if you start to feel pain, its good, right? I feel it in my abdominals.

DREQON2005 Says:

Jul 17, 2010 - IF I JUST USE PLANKS AS MY ONLY AB WORK OUT CAN I GET TONED UP

ELSwellness Says:

Jul 19, 2010 - @ArthurSpoonerFan Start with 1 or 2.

ELSwellness Says:

Jul 19, 2010 - @DREQON2005 No. You need more than just Planks.

Bonespirit07 Says:

Jul 27, 2010 - why do i feel my shoulders... instead of abs

KMTDoll Says:

Jul 28, 2010 - I just tried to do some planks...it was the most painful exercise I've ever done lol. My lower back kind of hurts so I guess my abs are pretty weak. I'm going to be so sore tomorrow!

imboor3d Says:

Aug 7, 2010 - The plank exercise mainly works on your obliques and your upper back muscles, am i right?

ELSwellness Says:

Aug 8, 2010 - @imboor3d It works your whole core - "abs", obliques, low back and your shoulders/upper back get work as well...even the butt muscles.

ELSwellness Says:

Aug 8, 2010 - @KMTDoll Your low back shouldn't hurt from doing Planks. How long were you doing them? You need to make sure you're not allowing your low back to "sag" and make sure you tuck your tail under if your low back is sagging.

ELSwellness Says:

Aug 8, 2010 - @MrColdkiwi It depends on what you mean by "pain" Does it actually hurt or is it a "good hurt" like you can feel your body working. I always have to differentiate between the two. If it really hurts...don't do it. If it's a "good hurt" where you feel your muscles working and starting to burn, then that's a good thing!

angelsfan991 Says:

Aug 9, 2010 - how often should you do the plank?

KMTDoll Says:

Aug 17, 2010 - @ELSwellness Hi. I was doing the planks for as long as you recommended actually. I made sure my back was straight, but I'm still a beginner so maybe that's why?

IncredibleHulkRobert Says:

Aug 18, 2010 - Hello. I'm finding that planks are pretty good for keeping your core strong and straight, and improves the muscularity of my abs, on top of doing crunches on the obliques, lower and upper abs combined with reverse crunches. Today, I put two 25's on my back and held myself in the plank position for 2:05, with good form. I weigh 245 pounds and I'm 6'2.

BrownFlip7852 Says:

Aug 23, 2010 - evrytime i do this its my arms hurtingg? :S