planks and burpees and pushups are in most of my routines some way or the other.
Fitness Minutes: (68,349)
3/28/12 10:47 P
This planking thing is new to me, but I added it into my ST two months ago. I do a modified(on my elbows) plank and am doing 2 sets 60 seconds long. I only do them 3 days a week also. I always thought they sounded like some new age fad thing, but have found they do have a purpose.
Fitness Minutes: (4,476)
3/28/12 10:29 P
Oh! A great idea. As I lose weight to really make the laser lipo that I had show better, stomach exercises are key. I can do the plank everyday!
Fitness Minutes: (66,181)
7,159 3/28/12 10:21 P
Pull them in and keep breathing is the prescription for looking better-more difficult that that is not necessary- it will take effort but many trim women would not put themselfs on diets if they remembered stomach posture 24-7.
Planks are a very effective core exercise, as they work a much broader range of muscles than just the abs.
However, strength training works by creating microscopic tears in your muscle fibers, which then grow back stronger. But it takes time for this to happen, which is why most experts recommend resting the muscles at least 48 hours between strength training. And this includes core strength training and planks.
If you do want to build up a routine of strength training every day, it is possible to rotate muscle groups (upper body, lower body and core) so that each muscle group gets at least 48 hours rest.
Fitness Minutes: (14,252)
9,692 3/28/12 6:18 P
Another trick: BREATHE!
I know, I know, it's hard... especially towards the end. But it's really important to keep oxygen flowing while you do hard exercises like this. Breathing's the key to a LOT of stamina in fitness!
3/28/12 6:15 P
Yes, this is one of my daily goals! really firms up the core. I aim to do a minute a day! I find that music helps me stay on longer!
Fitness Minutes: (731)
3/28/12 5:42 P
i'm up to one minute, and it's been a couple weeks (along with other work outs) and i'm beginning to see an ab line :) very exciting! keep up the good work though, it's very difficult and you're doing a great job!
I'm to 1:45 at this point. And I don't necessarily mean that my stomach has gotten smaller from doing it, but it seems like my stomach isn't sticking out as much. This is also just part of my workout routine. The rest of it includes some Jillian Michaels DVDs and some walking.
Fitness Minutes: (1,765)
3/28/12 3:48 P
I've read that its a great way to work the core. I've done it a few times, but I can't hold it for very long. I was kinda hoping that if I did it every day I would see a difference but I've only done it 5 days in a row and then forget. I also do other ab exercises too, so if I did them all on a regular basis, I probably would see results!
Fitness Minutes: (102,272)
3/28/12 3:21 P
It's a worthy endeavor! And building up length of time is good as well. -- Are you up to 3 or more minutes?
I'm not sure I would do it indefinitely, but I could see 3 weeks (daily) as a good target. What about side plank? And army plank?? (The way that one was shown to me is you go from straight arms to bent arms & back to straight, then repeat for 30 sec. or 1 min or however long you can go!) -- Lots of ways to keep core strong and/or build strength!
Fitness Minutes: (14,252)
9,692 3/28/12 2:07 P
Well, planks certainly will help your core muscles get stronger, but it won't shrink your belly. ;) It's not possible to spot-reduce parts of our bodies that we don't like.
There's no one exercise that will give you a six pack. Planks are awesome exercises, but for true core strength, they need to be a part of a complete core workout plan that works all your muscle groups.
It's also important to let your muscles rest and recover after you work them. Depending on how long you're holding for, though, it's unlikely that one exercise will result in substantial improvements, simply because you aren't working enough muscles, and your muscles will eventually get "used" to the motions and it'll be less effective over time.
With that said... it's awesome that you've been so consistent! Any exercise is better than none, and you should use this as a way to build up your daily exercise routine. You've got a habit now... time to start challenging yourself and throw some more on the pile. :)
Hi all, I remember reading something a while back about doing a plank a day, so 2 weeks ago I decided to give it a try. I have done a plank a day for 17 days now and I have slowly worked my way up so that I can hold it longer. Does anyone else do this? Have you seen results? I feel like my abs are getting a little tighter and my belly doesn't stick out so much :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.