30 seconds each day, Ideally do this in-between your running days, so you do 4 days worth.
The whole plan looks like this:
Week 1: 30 second elbow plank
Week 2: 30 second elbow plank moving to 30 second straight arm plank
Week 3: 30 second elbow plank, then 30 second side plank, then other side ( total 1.5 minutes)
Week 4: 30 second elbow plank, 30 second straight arm plank,1 minute side planks ( 30 seconds each side)
Week 5: as week 4.
Week 6: as week 4 plus 30 second elbow plank.
Week 7: 30 second elbow plank, 30 second straight arm plank,1 minute side planks ( 30 seconds each side), 30 second elbow plank, then 30 seconds up and down plank.
Week 8: 30 second elbow plank, 30 second straight arm plank,1 minute side planks ( 30 seconds each side), 30 second elbow plank, then 30 seconds up and down plank.
And that takes us to 3 minutes. There will be a new video each week so you can follow along.
In terms of technique:
Get into plank position with your elbows on the ground right underneath your shoulders your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.
Brilliant! Just done his with 4 of my kids, all hovering around my iPad.
They thought it was great! They were laughing/ enjoying it, they do it at school 😉 they loved that I was doing it and all wanted to join in ♥️ When I collapsed at the end, they where in stitches! “ dad come help Mam! She’s collapsed!😆🤣
Great... and yes good point. I’m going to add the plan today, apologies I have had internet troubles and hoping it will be fixed later today so uploading is easier. It’s basically this:
Week 1: 30 second elbow plank
Week 2: 30 second elbow plank moving to 30 second straight arm plank
Week 3: 30 second elbow plank then 30 second side plank, then other side ( total 1.5 minutes)
Week 4: 30 second elbow plank, 30 second straight arm plank,1 minute second side planks ( 30 seconds each side)
Week 5: as week 4.
Week 6: as week 4 plus 30 second elbow plank.
Week 7: 30 second elbow plank, 30 second straight arm plank,1 minute second side planks ( 30 seconds each side), 30 second elbow plank, then 30 seconds up and down plank.
Week 8: 30 second elbow plank, 30 second straight arm plank,1 minute second side planks ( 30 seconds each side), 30 second elbow plank, then 30 seconds up and down plank.
And that takes us to 3 minutes. There will be a new video each week so you can follow along. 😎✔️
Do the 30 second one for 4 days this week. Doing each week regularly will really help. And with everything, practice makes perfect, we will get you to that side plank ✅
I think for those of us who have had babies it’s always tough. Mine fluctuates and I think I’ll always have loose skin. But loose skin over muscle is better than loose skin over duvet flab!!!
Thanks ju-ju. Is it best to only stick to 4 days? I have got a strength & flex routine that I do every day and could incorporate this into it. Just managed my first one - was tough going but ok! x
After I did this I did my final exercise in my 21 day challenge on myAsics. I should have looked at the plan ahead of time - it also had low planks in it. I’ve now done 4 30 second low planks today. The last 2 were very hard but I got them done. Yeehaw! Lesson learned though. Scope out the cross training exercises ahead of time to see if they also have planks 😅
Well I have tried it twice, but gave up because it was hurting my left knee (surprising because it is usually my right knee that I need to watch)
I was worried about causing some damage so stopped and did S&F instead
Hi ju-ju-.
I'm new to the S&F forum but on week 5 of C25k. I got injured in w9 last year🥴 but trying again, so this extra strength work will really help.
Storm Ciara has put a stop to my w5r3 run, so on Oldfloss's recommendation in her new Off the Couch post, I thought I'd pop over here instead for something to keep me busy and I found the Plankety Plankathon - love it!
Well 2 weeks ago I didn’t really know what a plank was and looked it up. After watching a few vids I thought, how hard can it be, OMG! Just done my first one ever and I’m feeling aches in places I didn’t know I had 😂😂😂
Day 3 of my “plankathon”. I have surprised myself as thought I wouldn’t be able hold it for more than 10 seconds, but turns out I can do the elbow plank for 30 seconds. Today I tried a straight arm plank but could only manage that for 15 seconds, so going to build on that. Saw the physio today for a reoccurring back issue and I mentioned that I’ve started “planking” 😂 so she’s prescribed me to side plank with the Pilates clamshell on each side. Let’s see how that goes! 😬
Fantastic, planks are great for the back. I work with someone who has a bad back, and he started planking to work on his muscles and he is now back pain free!!
Ah that's brilliant. Even more reason to plank! I did manage 40 seconds straight arm plank and an elbow plank this morning. Not yet had the courage to side plank yet but might attempt tomorrow.
Hi! Do you mean you are shaking when you hold the plank position? That is normal and perfectly fine - means your muscles are working hard.
If you are moving about, maybe lifting up your bum a bit every now and then because you are feeling uncomfortable, it could be that you are feeling the strain in your lower back? If so, try tensing your lower abs - imagine pulling your belly button towards your spine, and rocking your pelvis forward ever so slightly without rounding your back.
I saw your other comment, though, and it looks as if you're doing well 😊😊😊
Hello, apologies just getting to this now. I have had a busy week at work this week, so I tend to dip in and out when I can!
Anyway, I suggest you hold your tummy, core area and glutes as hard as you can and ensure your bum is lifted.... start with a shorter time if this is too tricky...... well done for what you have done.... I will be posting a new vid tomorrow...
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Any thoughts? Little concerned that my beginner attempts at Plank may be aggravating shin splints. Is this likely or am I unduly associating planks with shin discomfort.? Any thoughts appreciated.
Planks will stretch your calves, which will be why you're feeling it in your shins. Should not aggravate shin splints though, there's no impact. If it's too painful perhaps try coming forward onto the tips of your toes so you're not flexing your feet so much?
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