Plank exercise
- Thread starter s_ossy
- Start date
john wilson
New Member
Re: Plank exercise
The Plank exercises are an excellent way to strengthen the Core muscles, along with correctly done sit-ups. I would suggest starting with 10 secs on each 'Plank', gradually increasing the length of time. You can also increase the difficulty of the exercises by raising one arm, then one leg, and then opposite arm and leg when doing the front plank, pretty difficult to raise the lot though. I have trained people using these exercises, and as I can confirm myself, they are excellent when used correctly for someone suffering with a bad back.
The Plank exercises are an excellent way to strengthen the Core muscles, along with correctly done sit-ups. I would suggest starting with 10 secs on each 'Plank', gradually increasing the length of time. You can also increase the difficulty of the exercises by raising one arm, then one leg, and then opposite arm and leg when doing the front plank, pretty difficult to raise the lot though. I have trained people using these exercises, and as I can confirm myself, they are excellent when used correctly for someone suffering with a bad back.
Re: Plank exercise
Technique is far more important than time:
Lie on your front, resting with your elbows under the shoulders.. this means directly under the shoulders [same width] so the upper arm is perpendicular to the ground.
Brace your abs 30%.. pull your navel towards the spine without arching.
If comfortable, lift your hips off the ground.
If comfortable, rise up on the toes.
The body should be straight [as a plank].. hips down.
Support yourself with your abs; try not to push down through the arms.
If anybody tells you they can do more than 2 minutes, their technique is suspect!! I would expect you to work up to 60-90 secs. In fact, I remember my Level 3 Advance Gym and Fitness tutor telling me that if you perform this exercise correctly, you should not be able to hold it more than 30 secs
As for the side raise/plank, make sure the hips and feet are stacked; one directly on top of the other. I like this exercise, it requires significant levels of co-contraction of most of the trunk muscles and is a very useful exercise for anybody requiring advanced core strength in the standing or running posture.
Research using electromyography has shown that during this exercise, the obliques work very hard to raise the trunk laterally whilst the lower back and abs are working significantly to assist.
Other research has suggested that the side raise is effective for recruiting the qadratus lumborum muscle (a core muscle supporting the spine). The latissimus dorsi muscle helps to stabilise the arm whilst the gluteals stabilise the pelvis.
I am surprised you have read mixed reports. What concerns you s_ossy?
Technique is far more important than time:
Lie on your front, resting with your elbows under the shoulders.. this means directly under the shoulders [same width] so the upper arm is perpendicular to the ground.
Brace your abs 30%.. pull your navel towards the spine without arching.
If comfortable, lift your hips off the ground.
If comfortable, rise up on the toes.
The body should be straight [as a plank].. hips down.
Support yourself with your abs; try not to push down through the arms.
If anybody tells you they can do more than 2 minutes, their technique is suspect!! I would expect you to work up to 60-90 secs. In fact, I remember my Level 3 Advance Gym and Fitness tutor telling me that if you perform this exercise correctly, you should not be able to hold it more than 30 secs
As for the side raise/plank, make sure the hips and feet are stacked; one directly on top of the other. I like this exercise, it requires significant levels of co-contraction of most of the trunk muscles and is a very useful exercise for anybody requiring advanced core strength in the standing or running posture.
Research using electromyography has shown that during this exercise, the obliques work very hard to raise the trunk laterally whilst the lower back and abs are working significantly to assist.
Other research has suggested that the side raise is effective for recruiting the qadratus lumborum muscle (a core muscle supporting the spine). The latissimus dorsi muscle helps to stabilise the arm whilst the gluteals stabilise the pelvis.
I am surprised you have read mixed reports. What concerns you s_ossy?
mas cambios
Active Member
Re: Plank exercise
Though many of you know what the plank is, the video below will give everyone a better idea of what it involves. Please note the tips from Liz in the post above and below the video.
http://www.youtube.com/watch?v=-xs5mhZvo04&feature=related#
Though many of you know what the plank is, the video below will give everyone a better idea of what it involves. Please note the tips from Liz in the post above and below the video.
http://www.youtube.com/watch?v=-xs5mhZvo04&feature=related#
someblokecalleddave
Well-Known Member
Re: Plank exercise
I can do the normal flat plank easily for 70 + seconds and have been able to do so since you first mentioned it Liz some months back and that's with repaired double inguinals. I'm sure if I pushed myself I could do 90+ seconds - does this suggest that I'm doing it incorrectly?
I can do the normal flat plank easily for 70 + seconds and have been able to do so since you first mentioned it Liz some months back and that's with repaired double inguinals. I'm sure if I pushed myself I could do 90+ seconds - does this suggest that I'm doing it incorrectly?
someblokecalleddave
Well-Known Member
Re: Plank exercise
I'm sure that something is happening to my core as the whole of my torso shudders with the effort of holding the position whereas my arms are relaxed and not being put under any real strain.
I'm sure that something is happening to my core as the whole of my torso shudders with the effort of holding the position whereas my arms are relaxed and not being put under any real strain.
Re: Plank exercise
Sounds good Dave! However, if you find it easy, you're not working the core enough
Follow John's progression; raise one leg for 30secs then transfer on to the other for 30secs.
Make sure you hold your abs in only 30%. Any greater [tighter] makes it too easy.
Keep your hips level at all times and when you move from one leg to the other, you should not be transferring your weight through the legs; your hips should not move at all. If this happens, you know you are relying too much on the legs.
If you find this easy progress, as John says, to raising the opposing arm out in front of you at the same time.
Sounds good Dave! However, if you find it easy, you're not working the core enough
Follow John's progression; raise one leg for 30secs then transfer on to the other for 30secs.
Make sure you hold your abs in only 30%. Any greater [tighter] makes it too easy.
Keep your hips level at all times and when you move from one leg to the other, you should not be transferring your weight through the legs; your hips should not move at all. If this happens, you know you are relying too much on the legs.
If you find this easy progress, as John says, to raising the opposing arm out in front of you at the same time.