Planks, Pushups, and Power
This thread arises from a conversation on someone's journal. We were talking about good ways to increase muscle mass, and some referred to the total-body-building effectiveness of planks and pushups.
Can you do a 3-minute plank like Michelle Obama? Have you started the Plank Challenge? Are you aiming to increase the number of push-ups you can accomplish? Brag about it here! :thup: I may visit from time to time myself. :D |
Planks on locked, straight arms or elbows? I think locked arms must be easier.
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Is there an organized Plank challenge? I am up to 45sec. planks, but shooting for 3 min. sounds like fun! |
We don't at the moment, but here's one where you can go for either 3 or 5 minutes: http://brinsonwellness.com/?p=4954.
I especially like the fact that it highlights the core muscles that are strengthened. TBH, even the three minute is more aggressive than I can do. So I'd start with 10 seconds, if that's where somebody's current level is, and more slowly move up--like, at a 90 day pace instead of a 30 day. |
Well, I confess my two-minute plank is on stiff arms. I'm sure I couldn't do that on my forearms. But I'll give it a shot.
The Plank Challenge involves side-planks and other variations. I'm hopeless with side planks. But maybe I'll give it a shot! :lol: I'd really like to report progress with this. In fact, just for the sake of science, for a month or so, I may do ONLY Plank workouts instead of my 3x/wk total body resistance training. See if it accomplishes "the same thing" in less time. For today, forearm plank. I'll let you know. |
Okay Imma up for the Planking Challenge if you start one, Barb!
I've never done one, so this will be interesting. I'm gonna do baby steps, start at 10-15 seconds. Thanks for posting the link for "The Plank Challenge!," MS with the diagram. That was very helpful!! I'm gonna C & P the link in my journal for future reference! |
Yes, the picture and chart are helpful!
Forearm plank: only able to achieve 1:45. Definitely harder than straight arm plank! I'll start there and work up. |
Here's a link to some Plank Variations at MyFitness Pal. See? You could even make it harder! :lol:
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Just found an article on the benefits of doing planks:
http://www.livestrong.com/article/5...ercise-benefit/ So, I'm all in for sure now! :D |
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I've always done elbows. With hands clasped, to make a tripod.
Up to 45 seconds. If it helps anybody else, I drop into arms extended Child Pose afterwards; it soothes shoulders and lower back. |
I'm going to follow the Brinson chart for the 3 min. challange, but make it a 60 day by just repeating each day once.
Starting today! |
Ci, that's a good idea. I need to take the time to strengthen my wobbly from injuries neck, too, so slow will suit me fine. :agree:
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I've done planks periodically for a while but never consistently in an attempt to increase ability. Till now.
Day 1: 40 sec, 15 sec rest, 20 sec Such a great way to evaluate and increase core strength. |
I'm going to be joining this, but will start with an "easier" to start and looking to progress.
Here are a couple of progression videos. Push-ups: https://www.youtube.com/watch?v=UayvOd0xlAU Planks: https://www.youtube.com/watch?v=GrHG7m4m4-A |
Zowie! Yesterday's effort found muscles I didn't know I had. I know this is going to work.
Today: 2 minutes, on forearms I'm not sure I should do this every day, but I'll see how it goes. I'm thinking Liz's suggestion of hold, rest, hold might be a technique for improving that works better than just holding for an increasing length of time. Any thoughts? Thanks for all the resource links. My advice? Don't hold your breath! I know this sounds silly, but it's common in other resistance workouts for people to stop breathing. Also, try to relax. Again, that sounds like a contradiction. Your whole body is participating! But it helps to think about holding--the word engaging is often used--not tensing up. On with the day! |
WTG, Barb on the 2 minutes! I could do that a few years ago, but I know I'm not in quite the same shape as I was then. It's amazing how quickly the body will rebound, though, with consistent effort.
I'm not sure where I saw the idea to incorporate a short rest between 2 holds, and have no idea if it expedites improvement, but we'll see. Marvin, I liked that video. While I can do full planks ok, those side planks are killer. Will be adding them, probably starting with knee/arm, and building up. It's only 5:30 here, will report back after my Planks du Jour. |
Those of us who are older must go slowly. Even with my rebounding, sometimes I get ambitious and bounce too much, causing myself back pain the next day. Disc compression. Not good for me, forcing slow recovery. I plan to take this v-e-r-y slowly.
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Agreed, you have to listen to your body. It's never worth it to overdo and injure yourself. That said, I'm always amazed at how easy it is to improve strength with *gentle but consistent* workouts. |
Looking around on the internet for "planks for the elderly." Ya gotta laugh.
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Thanks for all the links to various plank varations, progressions, etc. Those were great! :thup:
I did my first "plank" with the "tripod" method like MS calls 'em, last night before bed. My little dog thought I was gonna play with him, so he brought me some toys! I did 3 x 45 seconds. I did the same thing this morning. I will only be doing them every other day... not like it's prescribed. Exercise for me right now is: 1) 3 hours or more of stationary bike daily (cuz I don't have a computer chair and use the 'puter only if I pedal). 2) 20 mins of weight training every other day, so the days I don't weight train, I'll do the planks! Just wanna have something to do on my non-weight training days. 3) 10,000 steps a day, I'll do more if I have the time. |
Okay I have a question, hope it doesn't sound stupid... but from the links you all have shared, some do "sets" and others do not...
So do we do sets or not? :q: I personally think "sets" makes sense until I work up to an actual one-time 3 min plank or longer... Any thoughts? |
Yea, just doing one plank doesn't seem like enough ... I'm leaning towards doing a set of four with 15 sec. rest breaks in between, following the chart for timing, and alternating with squats. So plank > rest > squats > rest > repeat 4x
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My thoughts too, b/c a 30-45 sec plank seems WAY too easy! I like how MickiSue described her method in my journal yesterday (I hope you don't mind that I shared this, MS!): Quote:
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Planks du Jour (day 2):
Front (tripod): 50 sec; 30 sec rest; 40 sec Side (arm/knees): 30 sec each side x 2 For me, the limiting factor for side planks is my wrists - tomorrow will try elbow/knees and work up to elbows/feet. |
Planks du Jour (day 3):
Front (tripod): 55 sec; 30 sec rest; 40 sec Side (elbow/knees): 30 sec each side x 2 Now my elbow is the limiting factor for side planks (so much more difficult for me than front planks). Hopefully there will be less pressure on my elbows as I strengthen my core to lift it more. |
Onesies or sets? Tripods or sidearms? Whaddaya think? I say, whatever you like!
No prescriptions here! All the resources and descriptions are great. I couldn't make my 2 minutes forearm plank today. 1:45 and splat. But I came back after a short rest and did 1 minute straight-arm. Enough already. I was still dripping from a 45-minute walk, and it's dang hot out there. Only mad dogs and English, as they say. I read in a magazine this morning that 15 minutes of exercise a day helps keep older people fit. I see there's name for what happens otherwise: sarcopenia. Sounds like sarcophagus, doesn't it? Same root word: body. Let's be lively bodies as long as we can! Have a great week everyBODY. |
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As someone who has pretty much less than zero upper body strength, these are really interesting. Thanks Marvin! |
Man, was I out of it the other night. 3 X 60 doesn't equal 500, it equals 180. :doah:
Moving on...Saturday I was exhausted, did 30/rest/15. Yesterday I made it to 50. Sets are good. And so is slowly increasing a single plank, as that demonstrates endurance. I don't think I'll be doing the side, walking, etc ones, though. Good lord, they look terrible. |
:wave: Good Morning Plank People! :D
I'm doing 45s forearm planks x 4 with a 15-20s rest in between. That's what I did this morning. I'll do those every other day. My goal is to increase 5s each week... who knows if that's possible! But I like to push myself... Quote:
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