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Advice? Don't worry about holding them too long unless you have a specific reason to. Instead, make them harder by adding movement. For example alternate lifting one foot off the floor. Next, put your feet 18-24 inches apart and alternate lifting one arm from the floor and extending it so that your limbs are in an X shape. Stabilizing core muscles while taking the limbs through dynamic motion has great carry over to athletic abilities.
Advice? Experiences? Record longest you've been able to hold one position?
My experience is I don't do them. My lower back won't allow it, even when done on my knees. When the rest of the class is dong them, I do an ab exercise instead.
My experience is I don't do them. My lower back won't allow it, even when done on my knees. When the rest of the class is dong them, I do an ab exercise instead.
Sounds like you may need to strengthen your lower back, and core in general. The irony is that planks are great for your core.
Advice? Don't worry about holding them too long unless you have a specific reason to. Instead, make them harder by adding movement. For example alternate lifting one foot off the floor. Next, put your feet 18-24 inches apart and alternate lifting one arm from the floor and extending it so that your limbs are in an X shape. Stabilizing core muscles while taking the limbs through dynamic motion has great carry over to athletic abilities.
My favorite plank modification is starting in a forearm plank, then alternating dipping each hip to the ground.
Sounds like you may need to strengthen your lower back, and core in general. The irony is that planks are great for your core.
I know! Isn't that crazy? I actually have had lower back problems since I was thrown off a horse as a small child injuring my tailbone.
They keep telling me planks shouldn't hurt my lower back, but they do, even with modification. So, instead of fighting with them, I just do other core exercises while the rest of the class planks.
The longest I have gone for time on forearm planks is 2 minutes and 15 seconds. That was a year or so ago, at which point I started to incorporate weighted planks. Now my max is 1 minute & 15 seconds with a 45lb plate on my lower back/glutes. Those last 10-15 seconds are killer, forearms shaking and such.
On a sidenote, I think having that plate on my back looks sort of badass as the gym haha.
I know! Isn't that crazy? I actually have had lower back problems since I was thrown off a horse as a small child injuring my tailbone.
They keep telling me planks shouldn't hurt my lower back, but they do, even with modification. So, instead of fighting with them, I just do other core exercises while the rest of the class planks.
If planks are hurting your lower back, your core stabilizers need some work in a position and with a resistance level that doesn't hurt your back. Once you have built up your ability to stabilize well with other moves, you may be able to try the planks again with success.
Have you tried pallof presses? They can be done seated, kneeling, or standing, and you have infinite control over how much resistance to use. Done correctly, they can really challenge the core.
If planks are hurting your lower back, your core stabilizers need some work in a position and with a resistance level that doesn't hurt your back. Once you have built up your ability to stabilize well with other moves, you may be able to try the planks again with success.
Have you tried pallof presses? They can be done seated, kneeling, or standing, and you have infinite control over how much resistance to use. Done correctly, they can really challenge the core.
Interesting! I've not seen them before. I'd have to figure out a way to do that with no equipment.
All you need are some exercise bands that come with a door anchor, and then you can adjust the difficulty simply by moving closer to the door for easy, or further to make it harder.
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