really dumb question about planks

[chw57]

I'm trying to get to the point where I can hold a plank for 5 minutes... do you do this with your arms straight or your elbows bent and your forearms on the floor? I've been doing it with elbows bent because it seems harder, but I see people who do it with straight arms too.  

[sitnspin]

Elbows would be more challenging because you are closer to the ground and the whole gravity factor.  

[shelbyann]

I don't know if I've ever done five minutes straight, but I can do pretty long planks on my elbows/forearms. I find it much easier. My wrists start to kill me after a minute or so on my hands.

[clseale]

I always do elbows on the floor. It never occurred to me that way was more difficult. I just do it that way because the other way hurts my wrists.

[Wines Not Whines]

I think doing it with your hands on the floor also incorporates some arm/shoulder strength, and it feels a little easier to me.

[wambam]

I've always done elbows

[enfuego23]

I usually do elbows but in yoga I do planks on my hands - kills my wrists too but it's great for upper body strength. Reverse planks are great for triceps:)

[Some Funny Name]

I do it on my elbows, and that's how I see most people do it.  My wrists can't take it otherwise.

I can't remember the source, but I just read an article the other day that said if you can hold the plank for 1 minute, then you aren't really gaining anything by continuing to hold it for longer periods.  Instead, they suggest moving it---elevate your feet on something and walk them alternately to one side then the other, or lift your right hand and left leg and hold, then lift your left hand and right leg and hold, etc., etc.  I'm still working up to three 1-minute planks, so I haven't done any of these yet, but it is what I see the trainers doing with their clients at the gym. 

[chw57]

Jul 18, 2013 12:58:04 GMT -5 Some Funny Name said:

I do it on my elbows, and that's how I see most people do it.  My wrists can't take it otherwise.

I can't remember the source, but I just read an article the other day that said if you can hold the plank for 1 minute, then you aren't really gaining anything by continuing to hold it for longer periods.  Instead, they suggest moving it---elevate your feet on something and walk them alternately to one side then the other, or lift your right hand and left leg and hold, then lift your left hand and right leg and hold, etc., etc.  I'm still working up to three 1-minute planks, so I haven't done any of these yet, but it is what I see the trainers doing with their clients at the gym. 

Oooh good to know, and that makes sense.

[wambam]

You can also add weight by throwing a bumper plate on your back to challenge yourself farther.

[Susie]

I do forearms:


and side planks:

[breezy8407]

Or do them in a swiss ball or medicine ball for more challenge.

Or you can do variations like this:

www.youtube.com/watch?v=tacMY-Nb6ww

[Brit]

Jul 18, 2013 12:58:04 GMT -5 Some Funny Name said:

I do it on my elbows, and that's how I see most people do it.  My wrists can't take it otherwise.

I can't remember the source, but I just read an article the other day that said if you can hold the plank for 1 minute, then you aren't really gaining anything by continuing to hold it for longer periods.  Instead, they suggest moving it---elevate your feet on something and walk them alternately to one side then the other, or lift your right hand and left leg and hold, then lift your left hand and right leg and hold, etc., etc.  I'm still working up to three 1-minute planks, so I haven't done any of these yet, but it is what I see the trainers doing with their clients at the gym. 

I can't speak to gaining anything or not, but I know that when I try new variations I get sore again with less time spent doing planks. My favorite right now is to do them with my feet on a ball.

Somewhat related, if you can do hand, head, or elbow stands well, you can get a great ab workout by pressing into them slowly and then lowering slowly. I think this is the most effective ab exercise that I have been doing lately.

[lb2006]

I also do planks on the ball. And vary it by rolling my feet/legs into a crunch then back out.


if on the ground, on my forearms

[Bob Loblaw]

Jul 18, 2013 12:58:04 GMT -5 Some Funny Name said:

I do it on my elbows, and that's how I see most people do it.  My wrists can't take it otherwise.

I can't remember the source, but I just read an article the other day that said if you can hold the plank for 1 minute, then you aren't really gaining anything by continuing to hold it for longer periods.  Instead, they suggest moving it---elevate your feet on something and walk them alternately to one side then the other, or lift your right hand and left leg and hold, then lift your left hand and right leg and hold, etc., etc.  I'm still working up to three 1-minute planks, so I haven't done any of these yet, but it is what I see the trainers doing with their clients at the gym. 

How the heck do we have the same name?! I didn't think that was even possible. I just spent like 10 minutes trying to figure out why I didn't remember posting this. Lol.