Tips on Planks

[Dreamliner]

Planks are a vastly underrated movement in my opinion. My two cents:

If you can hold a plank for thirty seconds ... it's time to make them harder.

It's easy to make them harder. For starters, you can move your elbows forward a few inches. See what I mean ? Then you can move your forearms closer together ? Angry with me yet ? Also, keep your feet close.

In addition to bracing your abs and squeezing your glutes, contract your quads forcefully. All these cues will contribute to overall rigidity, increase the effectiveness of the movement and take strain off your lumbar spine.

Don't count seconds. Count breaths. I advise my trainees to work up to ten even breathes, then move to harder version.

By the way, don't forget to breath.

Keep it Simple!

[LeafUF]

Counting breathes is a yoga technique I picked up years ago. Its great for holding movements.

Any thoughts on doing plans on either side?

[Dreamliner]

Counting breathes is a yoga technique I picked up years ago. Its great for holding movements.

Any thoughts on doing plans on either side?

I believe that planks work the sides in any case. But if you do do the side planks, you can extend the top hand to the ceiling and also raise the top leg. I've seen this referred to as a 'star hold.' In addition to working the sides it also works the much-neglected glute medius. I use this movement ostensibly to warm up for pistol squats. You can also do this in more dynamic fashion by starting in pushup position and then move to star position.

Also, you can hold a side plank and do a cable row with the top hand. Or you can just move around light weight plates with the top hand.

[LeafUF]

Cool. I recently saw someone using 10# dumbbells in push up position then moving sort of into what you describe without raising the leg. Looked tough.

[Dreamliner]

Cool. I recently saw someone using 10# dumbbells in push up position then moving sort of into what you describe without raising the leg. Looked tough.

Also, renegade rows, also called plank rows. Pushup position holding hex dumbbells. Alternate rowing dumbbells to chest. Strong anti-rotation movement. You'll definitely feel this in the obliques.

[gatorsfan530]

Love doing planks (I remember my "abs" thread and you told me about these in more detail too), and I'm starting to incorporate the side planks into my workouts now. I still need to work on the side planks, but I do feel them for sure.

[Dreamliner]

I think one should probably do both forward and side planks. But it is a common misconception that forward planks work the abs and side planks work the obliques. All are affected with either movement.

[StrangeGator]

I do front planks with my hands on a medicine ball instead of on the floor.

I've done something like the "star" planks at a dojo I visit in Grand Rapids. The young woman who leads the warmup exercises is a Pilates freak who is always introducing weird core exercises.

[Dreamliner]

I do front planks with my hands on a medicine ball instead of on the floor.

I've done something like the "star" planks at a dojo I visit in Grand Rapids. The young woman who leads the warmup exercises is a Pilates freak who is always introducing weird core exercises.

If you have access to a larger stability ball, rest your forearms on the ball, clasp your hands together and 'stir the pot.' Make like you're stirring a heavy ladle in a cauldron.

It's pretty intense!

[jdrgator]

Did planks today for the first time. Will incorporate them into my workout now.

[LeafUF]

Did planks today for the first time. Will incorporate them into my workout now.

Someones gonna be sore tomorrow.

[Dreamliner]

If you are: (A) fairly adventurous (B) have a fairly strong core and (C) fairly strong triceps, try bodysaw pushups:

http://www.youtube.com/watch?v=a8xKdr3WoGs

Note: you don't need a slideboard. All you need is a smooth floor and put a sock on your sliding hand.

[LeafUF]

I can just see my face plant now.

[Dreamliner]

I can just see my face plant now.

As I noted on the Day One thread, I fared better than expected, but my lower back wanted to sag in the worst way. It's certainly a total body movement in that it's hard enough to push yourself up, but it requires crazy core stability.

[LeafUF]

Something about hands on socks on a smooth floor just has me thinking a few into this my working tricep is gonna be shaking like crazy until I plop.

[Dreamliner]

Something about hands on socks on a smooth floor just has me thinking a few into this my working tricep is gonna be shaking like crazy until I plop.

Hehe, but bear in mind you only put the sock on the sliding hand.

[LeafUF]

Yeah, I think I will more likely give stirring the pot a try before this one. Maybe Sunday.

[Dreamliner]

Yeah, I think I will more likely give stirring the pot a try before this one. Maybe Sunday.

I honestly do suspect that working on core stability has undoubtedly been more than half the battle with my one-armed pushup progressions. My triceps strength may be slightly better than average.

[LeafUF]

I honestly do suspect that working on core stability has undoubtedly been more than half the battle with my one-armed pushup progressions. My triceps strength may be slightly better than average.

Actually not that surprising. And I should probably give mine some more credit as well, they are definitely the stronger of my upper arm muscles.

[fwbgator]

Do you have a good site you like to go to or would recommend to be able to see a good example of a well done plank. I want to make sure I am doing right, and not just wasting my bodies time...

[Dreamliner]

Do you have a good site you like to go to or would recommend to be able to see a good example of a well done plank. I want to make sure I am doing right, and not just wasting my bodies time...

Just youtube 'how to do a plank.' It's pretty sound stuff.

However, I'm curious to know what your specific goals are and what you're currently doing to reach them.

[fwbgator]

Got back into working out, now for the past couple of years... Now I am looking to include some core exercises in there also...
I do the basic stomach and lower back exercises, but I know I am needing to do a lot more "Core" stuff to start getting better results....

[Dreamliner]

Got back into working out, now for the past couple of years... Now I am looking to include some core exercises in there also...
I do the basic stomach and lower back exercises, but I know I am needing to do a lot more "Core" stuff to start getting better results....

If I knew what specific exercises you were doing I could comment further. But I can tell you that, in general, specific exercises for abs and lower back *may* be a waste of time.

For instance, if you're currently doing pushups, why do planks ? Essentially, the pushup is a dynamic plank.

Mind you, the plank is a great exercise and it certainly won't hurt to include it. But don't expect it to bring out your abs minus careful attention to diet.

[Dreamliner]

I do often recommend planks for untrained people. I myself tend to use them as a diagnostic. Every few weeks I'll try them to gauge whether or not my core stability is improving.

[gatorsfan530]

Following Dream's advice on extending the arms, and doing the planks for a lot longer (~45-50 secs now) and wow, talk about tough!

I'm glad I do it though, I enjoy my planks :)

[Dreamliner]

Following Dream's advice on extending the arms, and doing the planks for a lot longer (~45-50 secs now) and wow, talk about tough!

I'm glad I do it though, I enjoy my planks :)

Go for it! Most people hate 'em. :wink:

[StrangeGator]

When intervening circumstances throw me off my routine, I always do planks on my first day back. I do one HIIT workout each week and I have added some especially challenging variations on planks.