Some thoughts and discussions from me.
Why You Shouldn’t Hold a Plank for Longer than :30 Seconds
Be honest: have you ever done a plank contest? How long can you hold a plank?
Planks are one of my favorite exercises. In fact, it’s my all time favorite core exercise. But every time I hear about a 5, 6…10 minute plank contest, I have to admit: I cringe. Plank-holding contests do nothing but contest who can hang out in their joints the longest. Well, that and who has the longest attention span (<--I sure don’t, that’s for sure!)
Let me explain.
If you’re truly using your core (as in bracing it all 5 ways,) you should be shaking like a leaf in :15 or :30 seconds!
Q: But if you’re not truly using your abs to hold your plank up, what’s going on?
A: You’re using your shoulders, elbows, lower back, and ankles to hang out in until the person next to you finally collapses in boredom, shoulder fatigue, or low back pain. Not a good situation in my opinion.
In this post, I discussed my 3x:15 plank exercise, the 5 ways to brace your core + the 1 practice that’s icing on that plank cake: activating your lats but drawing your elbows and toes toward each other so that your abs automatically fire. And today, I’m sharing a quick 2 minute video, which I think demonstrates it much better.
Why You Shouldn’t Hold a Plank for Longer Than :30 seconds
Video points:
-brace your abs as discussed in this post
-squeeze the glutes as hard as you possibly can
-draw the elbows and toes toward each other
-bring the knees down every :15 for :02, and then right back up
Once you’re able to *truly* hold a plank for :15, you can go to :30, but I’d stop there. Then it’s time to start incorporating (but not replacing) other methods of advanced planking.
[Tweet “Why You Shouldn’t Hold a Plank for Longer Than :30 Seconds via @TrainerPaige”]
We will be using advanced, safe, and effective core training methods, as well as implementing an effective training plan, carbohydrate cycling and nutrient timing practices, and custom macronutrients in my August 29th online boot camp. If you’re looking to lean out the mid-section, see and feel more muscle definition, and see the hard work and results from your workouts, I’d love to chat and see if it’d be a good fit for you.
How to Advance a Plank without Adding Minutes on the Clock
1. Reduced Base of Support
2. Elevation Energy
-Feet elevated plank
3. Moving Planks
-stability ball plank roll outs
-any of the planks in this video I made
-Plank and pull downs (which could also go in category #1)
And I’ve got plenty more where those came from 😉
Spill it! Have you ever held a plank contest? If so, what was your longest time?
PS – you only have until tomorrow to sign up for the Fit and Festive Challenge! You can learn more details here, or sign up directly here. If you sign up, make SURE you receive a confirmation email, otherwise you are not signed up. If you signed up and didn’t receive that, you can sign up again directly here.
Love it! Just tried it and I am shaking like a leaf! Thank you! 😀
Kate recently posted…Kate Lately
You betcha!
someone should have told me that before i held that 7min plant at Blend. LOL! I actually love your way so much better!
Brittany @ Delights and Delectables recently posted…Refresh Summit 2014
LMAO! Regardless, you are still one STRONG woman! 🙂 <3
Thank you for this post! I actually haven’t been able to hold a plank for too long but I still think I use my elbows and arms too much. These tips are so great! I can definitely feel I am shaking now…
Elsie @ Sharing Healthiness recently posted…I Mustache You Some Questions – Get to know me
Great! And you’re so welcome! 🙂
YESSSS thank you for this!!! I have been trying to help people understand that sure planks are great, but not the only way to work the core and holding one for 5 minutes isn’t exactly making you more fit
Amanda – RunToThefinish recently posted…Running and Weightloss – What happens when it stops working
I love all the different variations on planks.
Fiona @ Get Fit Fiona recently posted…Happy Birthday to Me!
Couldn’t agree more with the length of a plank! Well said and thank you for sharing! Super solid explanation too – I’d never heard the elbows to toes part and that is a good one. I also like the concept of pulling your shoulder blades into your back pockets.
Bonnie recently posted…I Mustache You…
Thank, Bonnie! And ahhhh yeah, the toes to elbows thought makes me shake like a leaf! Good call about anchoring the shoulders 🙂
Great info! I’ll have to throw some PROPER planks into my ab routine tomorrow. Planks have always been tough for me to hold past 00:30 or so, and when I really, truly brace my core the whole time…well, it’s not pretty, but it’s effective! My favorite variations are plank toe taps and spiderman planks. They make the misery more fun!
Domi @ Eat, Pray, Lift recently posted…Marshmallow Theory: Make Your Workout the Reward
I love your fitness tips, I learned something new today!
Linda @ The Fitty recently posted…Oysters. Snow. 10K. Leg Warmers. – Life In Pictures #11
wow talk about calling a girl out! Will be more mindful and turn on my core next time. Sharing this with my bestie since she does planks all.the.time
Sam @ PancakeWarriors recently posted…FitFriday #2 – Flex Those Guns! Shoulders & Biceps
we love planks! we love doing a variety of plank moves not just holding it 😉
Such good info! It makes me feel better for my maximum plank hold usually being a minute. haha
Erin @ Her Heartland Soul recently posted…Weekend Snapshots Link-Up
Great post! I have always struggled with the plank. I hope that I will be able to hold some of those modified planks one day!
THANK YOU for this post! Even at Blend I was annoyed by the plank contest when I saw so many “winners” adjusting their position to not work the core as much. (In fairness, I was probably guilty of not being in the perfect position the whole time too – it’s hard without a mirror!) I love that you posted all kinds of crazy alternatives for us to really work it! 🙂