How to do the plank

[tygfuz]

Katie Stephenson, Fitness and Wellbeing Manager at Nuffield Health West Byfleet takes you through a plank exercise, targeting the core muscles.

youtube.com/watch?v=3M9Zn0K...(Not working as expected?)

[misswobble Graduate]

As someone who has been trying to get to grips with planks for some weeks, I have to tell you that it certainly aint easy. I have to do modified planks as it is as I just don't have the strength to do the proper uns. They're impossible unless of course you have muscles bigger than Garth! I don't unfortunately. Working on it though. Ta for the link Tyg!!

[Oldgirl Graduate]

You have to make sure your arms are in line with your shoulders. If you are struggling it could be you need to adjust your arm place. Its not the easiest but I'm up to 1 minute but can only do 3. We also do the plank using the big exercise ball, its harder as you have to keep everything stable. They do the plank at my gym with their feet suspended in TRX loops, huh that's never going to happen.

[notbad Graduate]

I find this hard as well, I get the trembles, will try adjusting my arm position as suggested - I'm impressed with your 1 - 3 minutes OG.

[Oldgirl Graduate in reply to notbad]

Sorry if I mislead you all, I now can do 3 repeats 1 minute each time. Its damned hard though and has taken many months building up with 10 seconds added each time.

[notbad Graduate in reply to Oldgirl]

3 repeats 1 minute each time is very impressive, I can only do 20 seconds - puny!

[Oldgirl Graduate in reply to notbad]

If you sit back on your heels between planks and gently stretch each shoulder by bringing it across your body and pull gently either below or just above your elbow, don't hold your elbow that's a no no. Give yourself 1 minute between repeats to start with. I still do this time ratio 1m plank - 1m recovery.

[notbad Graduate in reply to Oldgirl]

Thanks, will try

[misswobble Graduate]

I had a go at planks this afternoon on a yoga dvd! Never expected planks in yoga mind you.

[Oldgirl Graduate in reply to misswobble]

We do planks in our Pilates class

[ChrisL Graduate]

Are you doing planks on your hands or on your forearms? Either one gives much the same benefit in terms of building core stability but doing it on your hands with straight arms is MUCH harder on the shoulders and arms and therefore more tiring (particularly for ladies who tend to have less upper body strength). If you are struggling on your hands do it on your elbows & forearms.

BTW getting the shakes is good. It means you are asking those big core muscles to do some work...

[notbad Graduate in reply to ChrisL]

Thanks Chris, I do them on my forearms so no excuses for me there - glad to know my shakes are a good thing, it's okay at home but feel such a fool in yoga class.

[misswobble Graduate]

I did the modified planks as I was completely unable to do the proper ones. I used elbows and knees. No wonder I can't run 10 k yet. I'm not fit enough. Still, Rome wasn't built in a day. LOL Those skinny young things look like they couldn't lift a feather, which goes to show you should never judge a book by its cover!