FabSwingers.com forum: Planks

By (user no longer on site) OP
over a year ago

Would like to start incorporating planks into my workouts; does anyone here do them? Would mainly like advice on the following:

- What is a good beginner time to hold a plank, and how long should I increase by each time? What's a good eventual goal?

- How regularly do you plank?

- Is it better to hold one plank for as long as you can or do a set of shorter ones?

- In your opinion, is it worth it? Has it made a difference to your body?

TIA you beautiful lot

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By (user no longer on site)
over a year ago

I have 2 short ones

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By (user no longer on site)
over a year ago

Ive been told a few times to take a long walk off a short one!

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By *rder66Man
over a year ago

Tatooine

Sometomes part of my Hatha yoga.

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By *aver999Couple
over a year ago

East Mids

Scaffold planks or normal planks?

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By *rder66Man
over a year ago

Tatooine

"Sometomes part of my Hatha yoga."
Somtimes,,,,,,perhaps I should add spelling as well.

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By *nked_kittenWoman
over a year ago

Ankh Morpork

I’d try to plank and time yourself and then use you max time holding a good plank as your goal and then increase by 15 seconds as you get fitter. It’s better to have good form and a shorter time than longer but rounding your back.

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By *uenevereWoman
over a year ago

Scunthorpe

If you've never done a plank... start at as little as 10 seconds or even on your knees.

Gradually build up...it's a lot harder than it looks.

Look online for proper advice on techniques.

A female friend of mine has the record for the gym we attend - several minutes and she's a few years over 50.

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By (user no longer on site)
over a year ago

I use them as part of set of exercises I do several times a week. Holding time is probably what you feel comfortable with and build it up as strength increases. I'm no Adonis but I do think they work, combined with others that work other muscles.

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By (user no longer on site)
over a year ago

As inked kitten said, start with what you can manage and build up.

Make sure you are checking your form, your back needs to be flat, and tummy pulled in.

You can either do high plank (on your hands) or elbow plank, but make sure your elbows or hands are below your shoulders, and the balls of you feet are on the floor, so not on your top toes.

You can also work up to side plank, plank jacks etc.

Good luck

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By *inky_couple2020Couple
over a year ago

North West

Just be careful. Planks are quite tough on your pelvic floor. Don't forget about your pelvic floor.

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By (user no longer on site)
over a year ago

Hey there. Great idea.

First the posture is impt. Straight line.

Good thing is you can build it up.

1. Get into a plank position.

2. Check position and line. (mirror or someone to check helps)

3. Day1. Hold for 1, 2, 3 seconds as long as you can manage

4. Day 2. Add 1 second.

5. Day 3. Add 1 more second.

Before long you're holding 2 mins which is just excellent! Daily works. Most I've managed is 4 mins.

Good luck and let me know how you get on!

Xxx

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By *BootyfulDayWoman
over a year ago

…

"Hey there. Great idea.

First the posture is impt. Straight line.

Good thing is you can build it up.

1. Get into a plank position.

2. Check position and line. (mirror or someone to check helps)

3. Day1. Hold for 1, 2, 3 seconds as long as you can manage

4. Day 2. Add 1 second.

5. Day 3. Add 1 more second.

Before long you're holding 2 mins which is just excellent! Daily works. Most I've managed is 4 mins.

Good luck and let me know how you get on!

Xxx

4 minutes? Holy moly, well done! I get so frustrated at how slow the time is going in a plank and how bad it feels that I think the most I've ever done is just over a minute. Nowadays I think I'd struggle with 20 seconds!

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By *uenevereWoman
over a year ago

Scunthorpe

"Hey there. Great idea.

First the posture is impt. Straight line.

Good thing is you can build it up.

1. Get into a plank position.

2. Check position and line. (mirror or someone to check helps)

3. Day1. Hold for 1, 2, 3 seconds as long as you can manage

4. Day 2. Add 1 second.

5. Day 3. Add 1 more second.

Before long you're holding 2 mins which is just excellent! Daily works. Most I've managed is 4 mins.

Good luck and let me know how you get on!

Xxx

4 minutes is bloody good, I can manage a minute on a good day.

My mates record was around 6 minutes I think.

Even she has no idea how that happened

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By (user no longer on site) OP
over a year ago

Thanks for the advice everyone! I tried a plank before I wrote this thread and managed to hold it for 30 seconds. Upon reading your experiences I thought I must have done it wrong!

So I've just tried again, paying real attention to my form. But nope - still 30 seconds. I'm probably still doing something wrong!

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By (user no longer on site)
over a year ago

"Thanks for the advice everyone! I tried a plank before I wrote this thread and managed to hold it for 30 seconds. Upon reading your experiences I thought I must have done it wrong!

So I've just tried again, paying real attention to my form. But nope - still 30 seconds. I'm probably still doing something wrong!

Wow that’s really good it is really hard and a good workout

well done!

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By (user no longer on site) OP
over a year ago

"Thanks for the advice everyone! I tried a plank before I wrote this thread and managed to hold it for 30 seconds. Upon reading your experiences I thought I must have done it wrong!

So I've just tried again, paying real attention to my form. But nope - still 30 seconds. I'm probably still doing something wrong!

Wow that’s really good it is really hard and a good workout

well done!"

Thank you!

I just thought someone like me shouldn't be able to hold it for that long so still scared I'm doing it wrong. But I am feeling it in my thighs and bum when I stop so it must be doing something? Maybe all those bodyweight strength workouts I've been doing over lockdown are finally paying off

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By *.D.I.D.A.SMan
over a year ago

London/Essex... ish... Romford to be exact

My exes daughter managed about 15 minutes once, aged 15. I think going beyond 2 minutes per set has quite little benefit so that's a good time to aim for. Maybe try some variations once you have mastered two mins.

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By *heVonMatterhornsCouple
over a year ago

Lincoln

Doing shorter periods of no more than thirty seconds will help out your core stability, while longer periods will help to increase core strength. Either way make sure your back is straight

LvM

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By (user no longer on site)
over a year ago

"Hey there. Great idea.

First the posture is impt. Straight line.

Good thing is you can build it up.

1. Get into a plank position.

2. Check position and line. (mirror or someone to check helps)

3. Day1. Hold for 1, 2, 3 seconds as long as you can manage

4. Day 2. Add 1 second.

5. Day 3. Add 1 more second.

Before long you're holding 2 mins which is just excellent! Daily works. Most I've managed is 4 mins.

Good luck and let me know how you get on!

Xxx

Totally agree, the art seems to be the breathing and then I focus on different parts of my body before the shakes start to come lol. Some days definitely better than others too.

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By (user no longer on site)
over a year ago

"Thanks for the advice everyone! I tried a plank before I wrote this thread and managed to hold it for 30 seconds. Upon reading your experiences I thought I must have done it wrong!

So I've just tried again, paying real attention to my form. But nope - still 30 seconds. I'm probably still doing something wrong!

Wow that’s really good it is really hard and a good workout

well done!

Thank you!

That’s brilliant, well done. Make sure you can feel it in your abs too, can you do it in front of a mirror?

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By (user no longer on site)
over a year ago

"Hey there. Great idea.

First the posture is impt. Straight line.

Good thing is you can build it up.

1. Get into a plank position.

2. Check position and line. (mirror or someone to check helps)

3. Day1. Hold for 1, 2, 3 seconds as long as you can manage

4. Day 2. Add 1 second.

5. Day 3. Add 1 more second.

Before long you're holding 2 mins which is just excellent! Daily works. Most I've managed is 4 mins.

Good luck and let me know how you get on!

Xxx

4 minutes is bloody good, I can manage a minute on a good day.

My mates record was around 6 minutes I think.

Even she has no idea how that happened

Goodness me! Inspired to keep going now. 2 more minutes. How hard can that be lol...

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By (user no longer on site)
over a year ago

There are literally hundreds of useful videos and PT vids about planking online.

Not my cup of tea but hubby and the kids all train and planks and variants are a huge part of it, especially as hubby has back trouble.

Form is more important than duration. Make sure to engage the core muscles. Always best to start small and build up than go too far right away x

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By (user no longer on site)
over a year ago

I downloaded a plank app for my phone a few years ago, the target was 2 minutes by the end of the month with increasing times every day. It felt really easy for the first couple of weeks, then you could really feel it.

My core did feel a lot stronger by the end of it and my posture had improved.

I think I need to get back on it...

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By (user no longer on site) OP
over a year ago

"Thanks for the advice everyone! I tried a plank before I wrote this thread and managed to hold it for 30 seconds. Upon reading your experiences I thought I must have done it wrong!

So I've just tried again, paying real attention to my form. But nope - still 30 seconds. I'm probably still doing something wrong!

Wow that’s really good it is really hard and a good workout

well done!

Thank you!

That’s brilliant, well done. Make sure you can feel it in your abs too, can you do it in front of a mirror? "

Thank you! I feel it in my thighs more than my abs at the moment so definitely need to work on that.

Can't get a mirror down to my position but I might be able to video myself

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By (user no longer on site) OP
over a year ago

"There are literally hundreds of useful videos and PT vids about planking online.

Not my cup of tea but hubby and the kids all train and planks and variants are a huge part of it, especially as hubby has back trouble.

Form is more important than duration. Make sure to engage the core muscles. Always best to start small and build up than go too far right away x

I did have a look at videos and articles online but they're always done by hyper-fit people with lots of muscles and I can't really relate their bodies to my own. Plus the Internet is a magical place where everything always goes right for people the first time and no one documents fails lol. I wanted testimonials from people who aren't being paid and/or explaining things for views and likes. The advice and experiences I've received on here have been way more valuable

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By (user no longer on site) OP
over a year ago

"I downloaded a plank app for my phone a few years ago, the target was 2 minutes by the end of the month with increasing times every day. It felt really easy for the first couple of weeks, then you could really feel it.

My core did feel a lot stronger by the end of it and my posture had improved.

I think I need to get back on it..."

Will look into that, thanks!

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By *arker secrets 321Man
over a year ago

West Bromwich

If u using scaffolding planks they come in 3 standard sizes ..

8 foot

10 foot

13 foot

New planks are heavier then old 1s x

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By (user no longer on site)
over a year ago

"Thanks for the advice everyone! I tried a plank before I wrote this thread and managed to hold it for 30 seconds. Upon reading your experiences I thought I must have done it wrong!

So I've just tried again, paying real attention to my form. But nope - still 30 seconds. I'm probably still doing something wrong!

Wow that’s really good it is really hard and a good workout

well done!

Thank you!

That’s brilliant, well done. Make sure you can feel it in your abs too, can you do it in front of a mirror?

Thank you! I feel it in my thighs more than my abs at the moment so definitely need to work on that.

Can't get a mirror down to my position but I might be able to video myself

That’s a great idea, then you can check your form

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By *partharmonyCouple
over a year ago

Ruislip

I do two rounds of 30 seconds each. It's not the only thing I do for those muscles. The combination has had a good effect. I can'tsay for that one thing alone.

I am told that the best thing for tummy muscles is a captain's chair. That's really where it's at but it does require access to equipment.

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By (user no longer on site)
over a year ago

"Would like to start incorporating planks into my workouts; does anyone here do them? Would mainly like advice on the following:

- What is a good beginner time to hold a plank, and how long should I increase by each time? What's a good eventual goal?

- How regularly do you plank?

- Is it better to hold one plank for as long as you can or do a set of shorter ones?

- In your opinion, is it worth it? Has it made a difference to your body?

TIA you beautiful lot

Progressive overload with training is a good way to exercise.

You can change lots of variables with exercise but it’s not necessary, keep it simple!

Do it 3 times for say 20 seconds and if you can manage 3 times whilst holding your core tight and not dipping your back then you need to up the time, go up in increments of 5 seconds, basically when you can achieve 3 sets without failure or poor technique it’s time to increase the time per set.

There are no golden times to aim for, just what ever you are capable of doing.

Planks don’t make a big difference to body sculpting (muscle shape) and exercise in general has very little impact on body composition in comparison to a good diet. But planks are great for core work and helping posture

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By (user no longer on site)
over a year ago

Also it’s sometimes good to get something like a foam roller and place it on your back while you do it making sure your spine is in contact with it the whole time, if you can do that while stopping it rolling off your back you probably are doing a decent plank

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By (user no longer on site) OP
over a year ago

"Would like to start incorporating planks into my workouts; does anyone here do them? Would mainly like advice on the following:

- What is a good beginner time to hold a plank, and how long should I increase by each time? What's a good eventual goal?

- How regularly do you plank?

- Is it better to hold one plank for as long as you can or do a set of shorter ones?

- In your opinion, is it worth it? Has it made a difference to your body?

TIA you beautiful lot

Progressive overload with training is a good way to exercise.

You can change lots of variables with exercise but it’s not necessary, keep it simple!

There are no golden times to aim for, just what ever you are capable of doing.

Wow thank you so much, that was very comprehensive!

I've been doing 30 seconds per day for the past few days but I'm noticing pain in my forearms and wrists afterwards, should I be worried? Or will I eventually get stronger in those areas?

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By (user no longer on site)
over a year ago

"Would like to start incorporating planks into my workouts; does anyone here do them? Would mainly like advice on the following:

- What is a good beginner time to hold a plank, and how long should I increase by each time? What's a good eventual goal?

- How regularly do you plank?

- Is it better to hold one plank for as long as you can or do a set of shorter ones?

- In your opinion, is it worth it? Has it made a difference to your body?

TIA you beautiful lot

Progressive overload with training is a good way to exercise.

You can change lots of variables with exercise but it’s not necessary, keep it simple!

There are no golden times to aim for, just what ever you are capable of doing.

Wow thank you so much, that was very comprehensive!

I've been doing 30 seconds per day for the past few days but I'm noticing pain in my forearms and wrists afterwards, should I be worried? Or will I eventually get stronger in those areas? "

Nope nothing to worry about, you may be pressing through your forearm and wrist to stabilise yourself, and if you haven’t done this form of exercise before then you are using muscles that don’t usually come under strain. They will certainly get stronger over time but if you find the pain Is too much or even lasting, then alternate exercises between planks and other forms of core exercises like sit-ups and back extensions to give the arms a rest and recover until they are capable of the strain each day. Same thing happens with people who don’t run then all of a sudden start jogging and experience shin problems.

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