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Getting Better with Planks

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    Getting Better with Planks

    Hello,

    I'm still relatively new to Darebee and The Hive, and I'm really enjoying the workouts I'm getting. I've completed Foundation Light and Foundation training programs and am starting the 60 Days of Cardio. I'm realizing as I continue to workout that most exercises in the level 2 programs are very doable for me, but I'm still really struggling to maintain good form on the plank exercises. My general fitness level is fairly high (I was able to complete a triathlon this April), but I'm a larger guy (6'5" and 295lbs) who's finally getting into fitness and I think this is one of the big challenges for me.

    Do you all have any tips on how to start small and build up muscles better in order to get my planks up to where they should be? Would be happy for any input.

    -yesmountain

    #2
    Probably general core strength/fitness would be where I would start. Maybe add a Challenge to your routine - They're pretty easy to work into your day and there are many that target abs and core, with some specific plank challenges as well. And they vary from relatively easy to more extreme so you have a wide range to choose from.
    https://darebee.com/challenge-filter...lue=abs&page=1

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      #3
      Welcome

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        #4
        Hello and welcome to the Hive!
        Start with short planks, like only 10 seconds. Elbow planks work the abs harder, hand planks the shoulders. I tend to do more elbow planks. The trick with planks is to keep all the muscles engaged, so tense the lats, the core, the glutes, the legs. Push down into your feet, and make sure your pelvis is tucked a little so that your body is in a straight line. Do not lift your head; keep the spine straight. If you can do a good push-up (which is a moveable plank), you should be able to get the right form for a plank.

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          #5
          i would also do other excersises that engage the core too. you also move the time up when a 10 second plank no longer causes you to shake (dont think im explaining correctly but youll feel it when 10 seconds are no longer enough) i do suggest increasing the time by 5 seconds each time you need to increase

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            #6
            In Yoga class we time planks by breaths, usually 10 breaths and move to another pose.

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              #7
              Welcome to the Hive

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                #8
                Welcome yesmountain
                The nice thing about calisthenics is, that exercises can be modified to make them easier or harder. So if the plank on the floor is too hard, start resting your hands on a chair or table.
                Aim for the floor and if that gets boring put your legs on fore-mentioned chair. Same goes for pushups, btw.

                Imho planks are done with the mind and not with the core. The current world record is over 9,5 hours. Explain that with muscles.

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