@@tonyc7392 same I do 5 minutes planks everyday but i reckon its easy because planking for a long time is just mental game you just gotta push through the pain
three sets of 2mns planks daily I am 70 yrs old and started planks six years ago. Never have any painful back problems or balancing on one leg. For newcomers this video describes exactly how you will feel . Thank you sir for an informative video.
Thank you so much for telling your side I’m going to try this I’ve never done it before Maybe it will help my back to stop hurting never knew there was so much benefits in doing this😁👍
I'm 60 yrs old. Been planking for a couple weeks-1 minute plus three times a day. Already feel more stability I lost due to a staph infection last year. Added pushups-starting 3 weeks ago I could do three-today I did 25. Nice to actually see progress. Feel better than I have in over 20 years. Just had physical and came thru great. Very grateful I have added planking.
I have started Plank every 30 seconds and increased the duration to 10 second each week. took me 4 months to do 4 minutes of plank now. I really enjoy doing the plank.
I had periodic lower back pain secondary to a car accident 20 years earlier. It could flare up from golf, or no reason at all. I started doing planks and within a couple of months the back pain was gone. Playing 18 holes became no problem. This really is a great exercise. Easy to do, no equipment needed, and can be done almost anywhere.
There are 29 muscles in your core. Planking works them all including the inner ones as you said, supporting the organs. As a former trainer, I do recommend some easy lower back exercise to keep the transverse abdominous balanced. Like lay on your stomach and make your arms and legs like you are skydiving~this is called the skydiving maneuver and it is low impact and works the lower back.
Any advice for someone who has limited flex in the big toes? Probably arthritis. When I go hiking, that next day my toes are extremely swollen and painful. But I really want to do plank!
00:00 Intro 00:23 Plank will strengthen your muscles 00:53 Plank will develop your back muscles 01:42 Plank will fix your posture 02:22 Plank will boost your metabolism 02:44 Plank will improve your balance and coordination 03:11 How long should you hold a plank? 03:44 Plank pros and cons 04:29 Plank technique 04:57 Nuances of plank technique 05:26 Plank pose contraindications
I plank a few times a week in my workout routine, but for only about 40 seconds. Reading people's experiences here though, definitely makes me want to try for longer from now on. Thanks guys. And great video too. Enjoyed watching it!
@@michellea9857 Hi. What I do is, start first thing in the morning on an empty stomach with routine stretch exercises without weights, at home. Then I do some Yoga, mainly for my back. Finally I do the Plank. If you're just starting out on planks, try it for 10 or 20 seconds hold. After a couple of weeks try 30, then 40 etc. Make sure you get the position right. Watch more UA-cam vids if nec. Within days I noticed a difference around my waist. I'm currently now up to doing 70 seconds and I'm not in a hurry to increase that for a while. Hope this helps answer your questions.
I plank 5 days a week for 5.5 minutes. It took me about a year to work up to this duration and have maintained it as part of my daily exercise routine along with other body weight exercises.
@@kobalt77Well a static plank is pretty useless I read so much better (& less boring) if you tap one leg out to the side & back then the other, then tap each shoulder with the opposite hand then the other, add climbers too for more intensity as one comment suggested👍 good detailed video though. Form is very important of course so get it right!
@@jennifermary2350 this is interesting information, thank you , "boredom" is my main obstacle when doing the plank. I will experiment with this, thank you.
I started 3 weeks ago with a daily plank-routine of 1 minute (or at least 5 times a week). I am going to make it 2x1minute and maybe build it up even more after seeing this. (I am quite proud already on my daily 1-minute plank though 😅)
trying 1-2 sets of 60 seconds each for the past couple of months. Glad this popped up as it dawned on me that I'd forgotten for the past two days! Guess what I'm going to do over lunch now? I'm also extremely tall (6'10") and with my age (58 this year) have a noticeable drop off in core strength and balance. Working on trying to improve that.
I do 2 minute planks everyday. I'm 63 and feel like it makes my whole body feel more toned. This video inspires me to work on increasing my time. I like that they emphasize correct technic otherwise you are wasting your time and risking energy.
Though planking is a very effective core exercise, I feel like nobody is mentioning how our diet can effect the amount of progress we see from doing a plank everyday. I used to constantly workout my core everyday, especially by planking, and I was so confused as to why I didn’t see any results or abs coming through. But as soon as I started actually watching the foods I ate and having fruits and vegetables DAILY, my hard work finally started paying off. So my point is, if you want to notice results from doing a plank everyday, it’s important to also watch what you eat. Don’t deprive yourself of the foods you love, but eat in a balanced form, and this should help not only see these results, but see them faster. Hope this helps!😊
I will be 84 in August 2023. I have been doing planks everyday for some time now. I usually do 2-3 minutes depending upon how I a feeling. I stop when I feel that it's enough for that day. I appreciate the suggestion of planking for a shorter time and taking a break and repeating the plank instead of going as long as I can and will implement this into my daily first thing in the morning training. Thank you! This is awesome!
Since i was 60 yrs old i started to use plank for 30 seconds after a few months i can do it for 1 min . As of now im 62 yrs old i still do it for 1 min everday.
@@OfficialSearchEngineSince it requires-uses & works your whole body musculature, it will build your muscle strength & tone & toned muscles will support weight better so your body will feel & look better overall & may look like you lost some weight but may not say so on the scale as muscles weigh more than fat cells.
@@birgip.m.1236 , thanks for the info. I'll definitely give it a try. I'm at 160lbs. Would love to get down to 130lbs. Not exactly my ideal weight but, I'll be comfortable.
5 minutes everyday in 3 sets (2+1.5+1.5). I see a lot of my friends who are just 28-30 years old, complaining about lower backache due to sitting for too long. I have never faced it. Plank is awesome, even if it's your rest day, do planks for 5 mins. and you'll feel active and energetic afterwards!
I guess, most people here saying they are doing planks holds for several minutes, don‘t do a proper plank (if they are not already practicing this for several years) with sufficient muscle engagement (similar to most planks shown in this video which many of them had a terrible form). Furthermore, the video skipped some of the most important aspects of doing a proper plank. - Tuck your tailbone, engage your core as much as possible, and try to create a straight line from hips to head. - Externally rotate your upper arms as much as possible such that your biceps points in front of you. - Squeeze your hands and upper arms towards each other at all times. This also brings in a lot of chest engagement and protects your wrists (very important: never put any weight on the outer parts of your hands, but only on the inner parts). - Engage your shoulders as much as possible the entire time (also triceps and biceps) by pressing the ground away, pressing your chest off the ground and lifting moving your shoulder a bit back (never stop pressing the ground away and never sag down into your shoulders since this might cause injuries in the shoulder blades). - Don‘t forget to also engage your legs. Question: Why does the video only show forearm planks when talking about general planks? Forearm planks are a specific plank variation. I would rather suggest doing a standard plank every day or doing different plank variations on different days (forearm (side) plank, standard (side)plank, wall plank, one legged plank, one legged and one armed planked, …).
I started planking today with 1 min. I gotta say immedietely i feel like a million bucks. I feel a lot more energized throughout the day so far. Definitely something to continue and improve
I was military back injured and Im 67 ...i just started....OMG! Plankin' and a push up in'! Started at 2 minutes...up to 40 pushups now after 45 days....walkin 3 miles a day.....no sugar, wheat, dairy or alcohol....cold showers.....awesome diet, no meds, using probiotics, adaptegens, minerals, vitamins wisely ....drink pure water, sleep well,
I’ve been doing planks for 2.5 months now. I do 5-7 minutes daily, and I have had a total right shoulder replacement in 2018 also, my left shoulder needs replaced too. I have lost some weight I have no belly at 215 lbs. There was a time I was a workout maniac especially in my 30’s so I had something to work with underneath, but I let myself get fat a few times in my 40’s and 50’s. I’m 60 and I feel great and look pretty good for my age. Planks have done a lot in 10 short weeks.
I do plank for 3 sets of 2 mins daily I am a 75 year old woman . I have ben practising yoga for 30 mins daily for 8 years and walking regularly. My life has totally changed. My health both physical and mental is better than when I was in my 30s.I am proof that it is never too late to benefit from a fitness routine.
I workout 3-6 days a week and it often has planks involved, i just love including them. Reaching new plank personal records is also one of my fav things to do. Two days ago I made it to 31 and 03 seconds. An hour minutes is my next goal :D
Excellent information about the advantages of this exercise. Remember also to not let your body 'drop' between your scapula (shoulder blades). By pressing your body up, you will activate your serratus anterior muscle group which is important for uppncore strength and shoulder stability. Really enjoyed a well balanced over-view of the plank!
@@sonjagichevska2731 Yes especially abs. In my case I feel it more than see it simply because between 2019 and 2021 I went from 115kg to 63kg and have loose skin on my belly!
1:00 "It helps develop back muscles without the risk of injury. Exercises such as the deadlift are certainly great, but the downside of the deadlift is that you need to perform it with impeccable technique. 4:00 But there are some downsides to this exercise. The first one is that if you don't follow the correct technique, you can create excessive pressure on the spinal discs, lower back and shoulder joints, which is why i always say that technique is always more important than duration. Can we just agree, that technique is important for every exercise and there is always a risk of injury of done wrong?
I agree ..... deadlift without weights has very little risk ....just as plank without weights A plank with weights needs correct technique just as the deadlift
Recently started doing core exercises after hyper focusing on HIIT. It’s amazing how quickly you can build up your plank time. 60~ seconds to 150~ seconds in a little less than a month.
I plank for 3 and a half minutes everyday whilst raising each leg up and holding for around 40 seconds-one at a time of course!! 😆 I’m 71, I also do 250 squats a day
I've only recently started planking. I can do it for 30 secs without shaking. I'm trying to get to two minutes! Shoh, not sure how long it will take to get to 5! Thanks for posting.
I had a knee injury and wasnt able to work out for two months when I started again I incorporated 7-10 mins of planks and side planks per day. I had abs in a week. Very impressed with planks. I'm obviously thin to have such quick results but I haven't seen good abs since my last child at 41 I'm now 47.
Excellent tutorial - thanks. I’m 75 years young and started doing planks routinely about 4 months ago. At first I could do a set of two planks for about 15 seconds. Now I do a set of four for 60 seconds in the morning and then again whenever I’m inclined during the day. I have found that the strain on bending my toes was too much for me so modified this movement by not using the toes but rather placing the top of my feet on a bosu ball or something similar. Bottom line - I love planks👍👍
Do it every other day with a plank app, do the base one and many variations. Side planks are definitely harder but are as important for you body than the base one.
I don’t plank exclusively. I do Pilates 4-5 x per week, which includes plank. I watched this video to see if it had bad info. Turns out it’s squarely aimed at entry level users, but doesn’t really go into what constitutes good plank technique in enough detail for my taste, still it’s a good start. I’ve adjusted and improved my plank technique over 20 years of practice. It’s good stuff, and certainly far more helpful to the lay-user.
"in a month you will see six pack abs in the mirror." I'm not so sure about that. You wont see six pack abs unless you are A) already super thin, or B) exercise regularly and have a good diet. Simply doing planks for 5 mins a day for 30 days wont give you a six pack.
I have a discal hernia for many years, but I do planks of course not 5min, but I do 1min and I separate it in three moments, and this has helped me a lot, after 1 year doing planks now I am ready to do 1min and half and I don't have any pain and I feel stronger.
I've been doing it for 2 months. 2X 1m30 + 2x 1m. (Also more or less 50 push ups.) My back, stomach and upper arms are better. I'm more focused. While it is not only planking, I added walking much more and eating better. Currently losing weight fast and better mood in general.
I had a herniated disc between the L4 ,& L 5 22 yrs ago. Never let a quack doctor work on my back..going to do planking on a regular basis but real slow over a long period. 15 seconds a day for 30 days. I have to try, A man needs to know his limitations. Clint Eastwood says that.. And he says,, Make My Day. LOL 😆😆😆
I am 44 years old. my weight is 84 kg, height is 180 cm. I've been doing planks for 15 months. after 1 day. I started with 30 seconds. Today I can stand a straight plank for 4 minutes. And immediately do the side planks for 2.5 minutes. Together 9 minutes. task 5 minutes, and do the rest of your life. Good luck everyone.
I do plank every day - 3 planks each of 90 Seconds duration giving a minute rest (between each plank) to my body on the floor flatly lying on my stomach. Overall, this takes 7.5 minutes (resting time included) to complete my plank exercise.
BJJ for years, three days a week in the gym, additional two times at home (rings, bodyweight), my core was about as strong as you could find it. Still got abdominal hernias. Doc said it's about 95% hereditary, and can come at the age of 5 and 95.. So for anyone who's experienced them: get them fixed, don't feel bad about yourself, and enjoy life after abdominal bulging.. :-D
The most important thing to make a proper plank is ensure a pelvic retroverion when executing. otherwise an excesive ans undesirable curve at the low back, that could cause injury. Besides the video says that planks reinforces the upper back muscles, which is completelly wrong.
Everyone makes this sound so easy🤭. I plank at the start of my workout 3 times per week on average for 1 min and I never find it easy🙈 but know it’s good to do.. Having read all these comments it does motivate me.😊
Never heard of this exercise before. I already do tadeonal push-ups every other day with moderate weight lifting. I am 67 and I have high Blood Pressure which I am reducing by diet and moderate exercise. I am reluctant to try this exercise as you said it might raise Blood Pressure.
It's neither a bad exercise nor good exercise. It isn't bad because, if you do it correctly and in moderation, it does work your abs quite a bit and also some other muscles, and it's a slow-cook exercise, meaning that you can stop whenever you feel uncomfortable, kind of like jogging. It isn't that great however because, it's not a high-resistance exercise so you don't get big results. It raises heart rate pretty quickly but you don't burn much calories. Probably get better results with just jogging and occasional leg raises. But if you decide to try it out, *DO NOT follow instructions from this video.* Search for videos from big name UA-cam fitness channels for guides, and watch like 3-4 of them. You would realize most info from this vid was wrong lol.
Plank can be done by people with back injury, in fact I went under back surgery almost a year ago (herniated disc) and before and after I’ve been doing planks. What it’s really important is the technique and to listen to your body. If you feel any kind of pain, you’re doing something wrong, and even if you don’t feel pain mind your posture to the max level! 😊
My physiotherapist told me that a bad posture, unfortunately, can't be fixed, so I'll just live with looking insecure towards others, but I hope that this exercise helps balance and coordination! )) Thank you!
I definitely plank almost every night. I do 30 to a minute on and then rest or do push ups in between. I've definitely noticed a strengthening of my core and my posture it better!
Some advice that might be helpful for anyone who's struggling: Try to take slow breaths in and out and keep count of the cycles. For instance you breathe in for 2 seconds then breathe out for 3 seconds pauze 1 second then breathe in again for about 2 seconds, then after 5 cycles you're at 5x6 seconds which is half a minute. After 15 cycles you're at about a minute and half. It's normal that you will breathe faster the longer you are planking. When you feel like you're at your limit, try to add 3 or 5 more breaths to it, it might even add 10-12seconds to your result. Also resist the temptation to look at the current time as long as you can. I press a button on my stopwatch to keep account of when I take my first peek at the stopwatch, just for my own logbook. Stages of discomfort: 1) it's very doable, you still got this, keep going -maybe a little bit of trembling -thoughts about wanting to stop but you still have a decent rigid posture, hips or back aren't sunk too deep yet 2) discomfort sets in -faster breathing -you feel warmer -you might move a bit to lean more on one specific side to another and then the opposite side 3) real discomfort -almost uncontrollable shaking -shoulders, back and/or hips are lowering -you are constantly looking at the timer (not only this) -you are breathing harder in and out 4) reaching your limit -nervous system is burning from head to toe (this is going to be beyond your halfway checkpoint) -stiffness from staying in one position while uncontrollably trembling at the same time -you feel like you are dripping sweat along your back -breaths in and out take less than 1.5s anymore: rapid breathing Three weeks ago I never got to above 3 minute planks, but I always gave up too soon, also because of staying around your previous records. However if you challenge yourself every other day (or if you have some time, do it the next day too), and try to add 3-5 more breath cycles to what you feel like is going to be your limit, without looking at your timer, you might get small increases as time goes by. Having a bad time compared to previous planks sometimes is not abnormal, as long as you try not to go below half of your record, you can try to hold on for as long as you can and you might even smash your record! Be proud of yourself after a PR, because it's a new experience for you. I was proud of myself for holding on for 4 minutes but that increased even more when I held onto breath count instead. Keep going, you can do it!
Summary: This video discusses the benefits of doing planks, a simple and versatile exercise that requires no equipment. Planking every day can strengthen your core muscles, which support internal organs and help prevent hernias. It also develops back muscles without the risk of injury, improves posture, boosts metabolism, and enhances coordination and balance. For beginners, holding a plank for 15-30 seconds is a good start, with technique being more important than duration. Several sets with breaks in between are recommended. The classic plank technique involves getting into a push-up position, bending your elbows 90 degrees, and shifting your body weight to your forearms, ensuring your body forms a straight line. There are some contraindications for planking, such as pregnancy, back injuries, or issues with elbow, shoulder, wrist, or ankle joints. It is also not recommended for people with high blood pressure.
Almost all the planks in this video are performed wrong and will cause back injuries with most starters. Be sure to perform it well! Calimove have good instructions on the plank
Even though, the intention of this video might be good, I have to fully agree with you. Additionally, many essential parts of doing a proper and healthy plank were skipped over. Hence, I guess, if people don‘t do additional research on how to do a proper plank, this video might do more harm than good.
Thank you for creating such an informative video! Your detailed explanation about the benefits of planking and how to do it correctly is very helpful. Keep up the great work!
Good informative video but did you ever think of having a "non model", "average size model", "just starting out" for a video like this? Now that would make your video GREAT!!
I am trying planking to see if it will strengthen my low back after a month or two of planking. Starting off for a 15 sec plank to start, I will know when to go longer..I will check back and let folks know how this is working out for a herniated disc from ,22 yrs ago.
*STOP. STOP PLANKING NOW.* Plank is an exercise for abs. Not for the back. If you are trying to do it for the back I'm 99% sure you're doing it the wrong way (most demo clips in this video were WRONG). The pressure you feel on the back doing the exercise is harmful tension from you not engaging your abs to lock-in your body. You have NOT been "training" your lower back. And since you actually have record of injury, you are possibly doing great harm to yourself. Don't trust this video, and don't trust me either. Search plank on UA-cam and watch videos from fitness channels with millions of followers. Watch like, 5 of those videos as a counter-check measure and tell me if you don't arrive at the same conclusion. Save yourself my bro.
@@harrislam just commenting on your comment about me doing planking to help back muscles surrounding the different vertibre that had a herniated disc way back in 2001.
I am 6'1" and 185 lbs and 68 years old. I plank every day for 1-1.5 minutes. I swim and bike just about every day. I can probably hold a plank max 2.5 minutes. Use it or lose it...especially as you age. A tip for those with Android or Apple phone. Clock app. Set time and watch it count down as you do your plank. I used to use the sweep hand of one of my watches but the phone app works better.
I have a severe herniated disc at l5-s1 with severe stenosis and sciatica in two legs. My first doctor said that I must have a surgery. My second doctor (2nd opinion) told me that I really have a chance to undergo a surgery because of the severity of my illness but has an alternative medication good for 1 month. He also told me that planking is good. I can do now 1 minute plank everyday even though I still have herniated disc. The pain really eases down.
I do 2 min forearm plank, 1 minute Spiderman plank, 1 minute pushup position plank with the first 30 seconds doing 10 slow good form pushups and the last 30 seconds holding in the plank position. Then I do 1 minute side plank on each side. It works pretty well before the rest of my excercises.
Ngl I prefer doing 100 crunches over this xD but the crunch is probably the only exercise I really enjoy doing a lot and that feels easy to me so maybe that's just me.
The best for planks is to do sets rather than long planks. 10 sets of 30 seconds are better than a 5min plank. Long holds have very little mechanical benefits and do more harm than good on that aspect.
I LOVE doing planks!! It's a whole body workout in such a short time, or longer if you choose!! But it definitely makes me stronger, more balanced and it makes my core, back, arms and legs strong!!❤🥰🙏🙏
5 minutes a day?? That's some advanced stuff. I used to do alternating 2 + 3 min planks per day, but I got worried my technique wasn't right. Cut it down to 1-min per day. I never thought to do them in set though.
Exactly! I guess, the video already assumes a very suboptimal plank in terms of muscle engagement and form (as it is obvious from the terrible form of most of the planks shown in this video). One minute of a proper plank, which means engaging and squeezing your whole body, is already quite challenging even if you are advanced. I guess, within your 3 min holds you already lose a good form and engagement or you are super advanced and practicing body weight exercises/calisthenics for several years.
I am 72 I have never done organased exercises I was in concstructruction , door hanger for 40 years , I was in great shape all my life then I descoverd I had COPD . my body is drained . I need all the help I can get , THANK YOU.
You don't even need to plank to have a flat stomach, just do caloric deficit, most certainly sit-ups and any of those floor workouts isn't optimal to show your abs.
@@moodyxepher3729 yes and no, if you do planks for 4 minutes a day and 5 days a week you also should consider the diet. If their diet was only at maintaining caloric intake per day then started to do planks, it will result to caloric deficit due to added exercise regardless of what type. This is the main reason for the flat stomach result. If you do planks but still have an intake of 3k-4k+ calories per day relative to current weight then you will never lose weight neither have that flat stomach.
@@moodyxepher3729 and the common misconsception about losing fats is that you can target a specific body part to lose fat. NO. If you do planks it doesn't burns fat solely in the abdominal area but throughout the whole body. And losing fats depends on the body type of a person- it depends on genes, some lose fats first and faster on their stomachs, and some lose fats slower on their stomachs compared to its other body parts. And this is a scientific fact.
Good question actually. Personally I find that I can balance myself better with the legs apart but I have no qualifications or anything so this is just a random persons answer. I hope someone who knows more will answer too.
I think it have to do with difficulties like if you keep your feet closer than the hips-width you'll use more of abdominal muscles to balance, but if you keep them wider than the hips-width you'll have more balance. not sure about the downside of keeping them closer though.
For me, starting is always the hardest part, but once I begin, I always realize how glad I am that I managed to motivate myself to do it. I always feel so much better after I've finished. I also try to give people a bit of motivation (on my Channel) to take that first, hardest step because they definitely won't regret it. Many blessings! :)
I believe in planking. I used to plank for 20+ minutes straight daily, but I´ve cut back to from 5 to 8 minutes at a time. By the way, I think the dead hang from a bar is excellent, too. And swimming and biking and diamond push-ups and pull-ups.
@@sonnyc3826 When I was 20, 55 years ago, I once did 5000 push-ups non stop in a little over 2 hours. The world record in a plank is something like 16 hours.
I jdon't agree you saying you can get 6 pack with plank . There is no way you can get 6 pack or any core muscle without changing your diet . Please do not spread the wrong information ..
Subscribed thank you! I just started getting back in shape I let myself go for a while now I wake up early every morning and exercise and I make sure I add the plank in every time even though it’s extremely hard I can only do 20 seconds but I am trying to push it 5 seconds every week and hoping to get better and better 😅
@@MohammedAli-jt7zr I am up to 1 minute and still working to lengthen my time, I have noticed I feel a bit stronger doing it and I am seeing changes in my back and stomach 😊💪🏻
@@elizabitty213 awesome. I started two weeks ago. I’m doing one minute for now. I will do one minute planks everyday for the rest of July and see if I can shed this stubborn belly fat I have
10x40 with 2 min break sounds like you probably have a bad form towards the end (and potentially suboptimal muscle engagement) as 10x40 sounds too much unless you are already practicing this for some years. Obviously, just doing planks in the absence of any plank variations and (dynamic) push exercises is not sufficient if you wanna workout your whole (upper) body or not only focus on straight are engagement (straight arm scapular strength) in this hold. Even though, biceps, triceps chest and back should also be engaged in a good plank hold, including additional holds and push variations (e.g. Chaturangas, side planks, etc.) are essential if you wanna effectively strengthen your whole (upper) body.
I do a 2 minutes hold about 3 times per week.. When I began I could barely hold for more than a minute but the more you do it, the better you get (I'm aged 67.).
Have you ever tried planking for 5 minutes every day for a month?
I 5.5 minutes everyday. Would like to build up to a daily 10 minute plank.
@@tonyc7392 same I do 5 minutes planks everyday but i reckon its easy because planking for a long time is just mental game you just gotta push through the pain
I used to plank for 5 minutes 5 days a week. Currently doing 3 minutes. I wil probably build up again with 2 shorter planks with a minute rest.
No it is one set for 2 minutes each day
No.
three sets of 2mns planks daily I am 70 yrs old and started planks six years ago. Never have any painful back problems or balancing on one leg. For newcomers this video describes exactly how you will feel . Thank you sir for an informative video.
That’s awesome!
Hats off 70 y/o🙏
2min sets ? Good on ya...I just started...doin 4 sets of 30 plus sec sets...killer !
Thanks for your comment and sharing your experience 👍🏾
Thank you so much for telling your side I’m going to try this I’ve never done it before Maybe it will help my back to stop hurting never knew there was so much benefits in doing this😁👍
doing plank right after waking up is such a great way to start the day, at least for me, it jumps start my alertness and pumps my energy
👍
i want to do it so bad in the morning but my lower back feels so weak in the mornings
Any form of exercise in the morning will do that for you !!
Great idea! I will be doing this tomorrow morning 😁
Good idea ;-)
I'm 60 yrs old. Been planking for a couple weeks-1 minute plus three times a day. Already feel more stability I lost due to a staph infection last year. Added pushups-starting 3 weeks ago I could do three-today I did 25. Nice to actually see progress. Feel better than I have in over 20 years. Just had physical and came thru great. Very grateful I have added planking.
Great news....Keep up the fun!
I am 90 yo old and started following your advice, and now i can get out of my bed by myself. Thx
90 yo saying thx ☠️
WoW!!
90, Seriously ?!
Amazing & INSPIRING!!
Wait, is this a serious comment? If so, it's awesome.
That's good news. ❤
90!! Wow ❤..you are 5x of my age ..may god bless your health ❤❤
I have started Plank every 30 seconds and increased the duration to 10 second each week. took me 4 months to do 4 minutes of plank now. I really enjoy doing the plank.
Sounds great! Could you share some more? So did you do 30 seconds every day? How many times a day?
Planking for 4 minutes is a waste of time.
@@atodaso1668 How so?
@@awugii If you can plank for 4 minutes you can do more challenging exercises.
@@atodaso1668 if you put it that way, I see what you mean now lmaoo
I had periodic lower back pain secondary to a car accident 20 years earlier. It could flare up from golf, or no reason at all. I started doing planks and within a couple of months the back pain was gone. Playing 18 holes became no problem. This really is a great exercise. Easy to do, no equipment needed, and can be done almost anywhere.
There are 29 muscles in your core. Planking works them all including the inner ones as you said, supporting the organs. As a former trainer, I do recommend some easy lower back exercise to keep the transverse abdominous balanced. Like lay on your stomach and make your arms and legs like you are skydiving~this is called the skydiving maneuver and it is low impact and works the lower back.
I thought that's called superman lol
In the workouts I did it was at least always named that way.
Yes! It is called the scorpion in yoga.
I always start with 'cat and camel' before I do a plank. Feels good to me.
Any advice for someone who has limited flex in the big toes? Probably arthritis. When I go hiking, that next day my toes are extremely swollen and painful. But I really want to do plank!
@@honingbijtje83 Wow! I always hear cat and cow, never camel. Interesting how people have so many different terms for the same moves!
00:00 Intro
00:23 Plank will strengthen your muscles
00:53 Plank will develop your back muscles
01:42 Plank will fix your posture
02:22 Plank will boost your metabolism
02:44 Plank will improve your balance and coordination
03:11 How long should you hold a plank?
03:44 Plank pros and cons
04:29 Plank technique
04:57 Nuances of plank technique
05:26 Plank pose contraindications
Thank you
Thank you for taking the time & effort to create & share time stamps for the video!!
I stopped watching after two minutes as a lot said was nonsense
I plank a few times a week in my workout routine, but for only about 40 seconds. Reading people's experiences here though, definitely makes me want to try for longer from now on. Thanks guys. And great video too. Enjoyed watching it!
5 min is crazy!
Keep that 40 seconds, 5 min is too much, and by the girls in this video with that posture everyone can do 5 min but its waste of time and not healthy
Is is it best to do plank first thing in the morning on an empty stomach? Do you need to stretch first?
@@michellea9857 Hi. What I do is, start first thing in the morning on an empty stomach with routine stretch exercises without weights, at home. Then I do some Yoga, mainly for my back. Finally I do the Plank.
If you're just starting out on planks, try it for 10 or 20 seconds hold. After a couple of weeks try 30, then 40 etc. Make sure you get the position right. Watch more UA-cam vids if nec.
Within days I noticed a difference around my waist. I'm currently now up to doing 70 seconds and I'm not in a hurry to increase that for a while.
Hope this helps answer your questions.
@@tomgabel99 many thanks
I plank 5 days a week for 5.5 minutes. It took me about a year to work up to this duration and have maintained it as part of my daily exercise routine along with other body weight exercises.
wow, that is impressive. I can do about a minute and a half, trouble is I start getting bored and restless , this I must overcome .
@@kobalt77Well a static plank is pretty useless I read so much better (& less boring) if you tap one leg out to the side & back then the other, then tap each shoulder with the opposite hand then the other, add climbers too for more intensity as one comment suggested👍 good detailed video though. Form is very important of course so get it right!
@@jennifermary2350 this is interesting information, thank you , "boredom" is my main obstacle when doing the plank. I will experiment with this, thank you.
@@kobalt77 ua-cam.com/video/4w6w5OMBiHc/v-deo.htmlsi=7KoOURK20g-ZNqTu
This was where I heard about planks -thought she made sense!
Did you loose belly fat
I started 3 weeks ago with a daily plank-routine of 1 minute (or at least 5 times a week). I am going to make it 2x1minute and maybe build it up even more after seeing this.
(I am quite proud already on my daily 1-minute plank though 😅)
Same here. I started two weeks ago. I do one minute plank daily. Wanna get through the whole month of July
Wow! Really a very nice, genuine & ever memorable, great motivational feedback
trying 1-2 sets of 60 seconds each for the past couple of months. Glad this popped up as it dawned on me that I'd forgotten for the past two days! Guess what I'm going to do over lunch now? I'm also extremely tall (6'10") and with my age (58 this year) have a noticeable drop off in core strength and balance. Working on trying to improve that.
AYO BRO WHAT 6'10 AT 58YRS OLD??? DAMMM BRO 60 SECS THAT IS AMAZING!
I do 2 minute planks everyday. I'm 63 and feel like it makes my whole body feel more toned. This video inspires me to work on increasing my time. I like that they emphasize correct technic otherwise you are wasting your time and risking energy.
what is the result
@@MohammedAli-jt7zr tighter, firmer abs, better posture and firmer, defined arms.
Though planking is a very effective core exercise, I feel like nobody is mentioning how our diet can effect the amount of progress we see from doing a plank everyday. I used to constantly workout my core everyday, especially by planking, and I was so confused as to why I didn’t see any results or abs coming through. But as soon as I started actually watching the foods I ate and having fruits and vegetables DAILY, my hard work finally started paying off. So my point is, if you want to notice results from doing a plank everyday, it’s important to also watch what you eat. Don’t deprive yourself of the foods you love, but eat in a balanced form, and this should help not only see these results, but see them faster. Hope this helps!😊
Yes diet will give you this look not the plank alone Protein Protein 💪🏼
I will be 84 in August 2023. I have been doing planks everyday for some time now. I usually do 2-3 minutes depending upon how I a feeling. I stop when I feel that it's enough for that day. I appreciate the suggestion of planking for a shorter time and taking a break and repeating the plank instead of going as long as I can and will implement this into my daily first thing in the morning training. Thank you! This is awesome!
Happy birthday for next month. Keep up the great work 😀
you are awesome!
Since i was 60 yrs old i started to use plank for 30 seconds after a few months i can do it for 1 min . As of now im 62 yrs old i still do it for 1 min everday.
Hi, does planking help you lose weight?
Super cool :D
@@OfficialSearchEngine no
@@OfficialSearchEngineSince it requires-uses & works your whole body musculature, it will build your muscle strength & tone & toned muscles will support weight better so your body will feel & look better overall & may look like you lost some weight but may not say so on the scale as muscles weigh more than fat cells.
@@birgip.m.1236 , thanks for the info. I'll definitely give it a try. I'm at 160lbs. Would love to get down to 130lbs. Not exactly my ideal weight but, I'll be comfortable.
5 minutes everyday in 3 sets (2+1.5+1.5). I see a lot of my friends who are just 28-30 years old, complaining about lower backache due to sitting for too long. I have never faced it. Plank is awesome, even if it's your rest day, do planks for 5 mins. and you'll feel active and energetic afterwards!
I'm just feeling it in my back at 39. My work is sort of heavy
I guess, most people here saying they are doing planks holds for several minutes, don‘t do a proper plank (if they are not already practicing this for several years) with sufficient muscle engagement (similar to most planks shown in this video which many of them had a terrible form). Furthermore, the video skipped some of the most important aspects of doing a proper plank.
- Tuck your tailbone, engage your core as much as possible, and try to create a straight line from hips to head.
- Externally rotate your upper arms as much as possible such that your biceps points in front of you.
- Squeeze your hands and upper arms towards each other at all times. This also brings in a lot of chest engagement and protects your wrists (very important: never put any weight on the outer parts of your hands, but only on the inner parts).
- Engage your shoulders as much as possible the entire time (also triceps and biceps) by pressing the ground away, pressing your chest off the ground and lifting moving your shoulder a bit back (never stop pressing the ground away and never sag down into your shoulders since this might cause injuries in the shoulder blades).
- Don‘t forget to also engage your legs.
Question: Why does the video only show forearm planks when talking about general planks? Forearm planks are a specific plank variation. I would rather suggest doing a standard plank every day or doing different plank variations on different days (forearm (side) plank, standard (side)plank, wall plank, one legged plank, one legged and one armed planked, …).
I started planking today with 1 min. I gotta say immedietely i feel like a million bucks. I feel a lot more energized throughout the day so far. Definitely something to continue and improve
When is the best time to do it? Morning?
lol
Can I wear socks
I'm a beginner
I’ve lost 5 KGs last month after I’ve had been doing at least once a day, 6 mins each time. Thanks plank, it really works on me.
Are you doing only planks or also other workouts?
What other exercises did you do?
I was military back injured and Im 67 ...i just started....OMG! Plankin' and a push up in'! Started at 2 minutes...up to 40 pushups now after 45 days....walkin 3 miles a day.....no sugar, wheat, dairy or alcohol....cold showers.....awesome diet, no meds, using probiotics, adaptegens, minerals, vitamins wisely ....drink pure water, sleep well,
Stud!👏🏿
I'm 68. You can do more pushups than me but see you on the bike and in the pool. Kidding. From one aging athlete to another, well done sir.
what do you even eat then? just meat?
Sounds very boring. 😂
How's your back now?
I’ve been doing planks for 2.5 months now. I do 5-7 minutes daily, and I have had a total right shoulder replacement in 2018 also, my left shoulder needs replaced too. I have lost some weight I have no belly at 215 lbs. There was a time I was a workout maniac especially in my 30’s so I had something to work with underneath, but I let myself get fat a few times in my 40’s and 50’s. I’m 60 and I feel great and look pretty good for my age. Planks have done a lot in 10 short weeks.
Did it reduce belly fat
I do plank a couple of times a week and am now up to 1.5 minutes. I will increase number of times per week after what I learned in this video.
Instead of extending the time, put your feet on a small step to make it more challenging ;-)
I do plank for 3 sets of 2 mins daily I am a 75 year old woman . I have ben practising yoga for 30 mins daily for 8 years and walking regularly. My life has totally changed. My health both physical and mental is better than when I was in my 30s.I am proof that it is never too late to benefit from a fitness routine.
I workout 3-6 days a week and it often has planks involved, i just love including them. Reaching new plank personal records is also one of my fav things to do. Two days ago I made it to 31 and 03 seconds. An hour minutes is my next goal :D
21 minutes god dam
You go girl!
Your crazy
And a beast!
Does it really have extra result if you go longer ?
Excellent information about the advantages of this exercise. Remember also to not let your body 'drop' between your scapula (shoulder blades). By pressing your body up, you will activate your serratus anterior muscle group which is important for uppncore strength and shoulder stability. Really enjoyed a well balanced over-view of the plank!
I've just finished a 30 day plank challenge. I'd never done one before and can now do 5 mins 🙂
But you don't say anything about the results.Do you see any change?
@@sonjagichevska2731 Yes especially abs. In my case I feel it more than see it simply because between 2019 and 2021 I went from 115kg to 63kg and have loose skin on my belly!
@@Le-Veilleur-Silencieux wowww.Bravo! Thank you for replying
I plank for 8 minutes as my pre workout warmup, it gets the heart rate up a little and activates nearly all muscles.
Only plank once a week, but you have encouraged me to do more. Thanks!
1:00 "It helps develop back muscles without the risk of injury. Exercises such as the deadlift are certainly great, but the downside of the deadlift is that you need to perform it with impeccable technique.
4:00 But there are some downsides to this exercise. The first one is that if you don't follow the correct technique, you can create excessive pressure on the spinal discs, lower back and shoulder joints, which is why i always say that technique is always more important than duration.
Can we just agree, that technique is important for every exercise and there is always a risk of injury of done wrong?
I agree ..... deadlift without weights has very little risk ....just as plank without weights
A plank with weights needs correct technique just as the deadlift
I just recently started doing 2 minute planks after at the end of my workout, 5 days a week. My max plank time currently is 7 minutes 7 seconds.
That's impressive if you started doing it recently. Keep it up!
Have you noticed any changes you can attribute to the added planks??
Recently started doing core exercises after hyper focusing on HIIT. It’s amazing how quickly you can build up your plank time. 60~ seconds to 150~ seconds in a little less than a month.
why it only takes you a month to get it to 150 seconds it took me 1 day to get from 15 seconds to 3 minutes
Wow! Really a very nice, genuine & ever memorable, great motivational feedback
I plank for 3 and a half minutes everyday whilst raising each leg up and holding for around 40 seconds-one at a time of course!! 😆 I’m 71, I also do 250 squats a day
I've only recently started planking. I can do it for 30 secs without shaking. I'm trying to get to two minutes! Shoh, not sure how long it will take to get to 5! Thanks for posting.
updates?
@@ronnie3561 lmao
You can do it, but if you want to put more time on try to challenge yourself and set a goal. It took me a month to reach 5 minutes plank.
@ what was your technique if you don’t mind me asking?
@ really a very nice, genuine & ever memorable, great motivational compliment.
Never tried till now and its awesome. Will be part of my daily life from now on. Thanks so much.
I had a knee injury and wasnt able to work out for two months when I started again I incorporated 7-10 mins of planks and side planks per day. I had abs in a week. Very impressed with planks. I'm obviously thin to have such quick results but I haven't seen good abs since my last child at 41 I'm now 47.
Every day, but only for 1 minute currently. Your advice encourages me to do this several times. Helpful video.
I’ve been doing this 2 mins every morning for a year now!
Thank you for sharing the goodness of planks ❤
What changes have you noticed from it?
As someone who is in medicine.....the Contraindications segment of this video is KEY!
Excellent tutorial - thanks. I’m 75 years young and started doing planks routinely about 4 months ago. At first I could do a set of two planks for about 15 seconds. Now I do a set of four for 60 seconds in the morning and then again whenever I’m inclined during the day. I have found that the strain on bending my toes was too much for me so modified this movement by not using the toes but rather placing the top of my feet on a bosu ball or something similar. Bottom line - I love planks👍👍
Do it every other day with a plank app, do the base one and many variations. Side planks are definitely harder but are as important for you body than the base one.
Really a very nice, genuine & ever memorable, great motivational compliment.
I don’t plank exclusively. I do Pilates 4-5 x per week, which includes plank. I watched this video to see if it had bad info. Turns out it’s squarely aimed at entry level users, but doesn’t really go into what constitutes good plank technique in enough detail for my taste, still it’s a good start. I’ve adjusted and improved my plank technique over 20 years of practice. It’s good stuff, and certainly far more helpful to the lay-user.
"in a month you will see six pack abs in the mirror." I'm not so sure about that. You wont see six pack abs unless you are A) already super thin, or B) exercise regularly and have a good diet. Simply doing planks for 5 mins a day for 30 days wont give you a six pack.
I have a discal hernia for many years, but I do planks of course not 5min, but I do 1min and I separate it in three moments, and this has helped me a lot, after 1 year doing planks now I am ready to do 1min and half and I don't have any pain and I feel stronger.
I've been doing it for 2 months. 2X 1m30 + 2x 1m. (Also more or less 50 push ups.)
My back, stomach and upper arms are better. I'm more focused.
While it is not only planking, I added walking much more and eating better.
Currently losing weight fast and better mood in general.
I had L4/5 fused and grade 3/4 tears on L2/3 3/4. And 5/S1. Planking is my go to exercise for strengthening
I had a herniated disc between the L4 ,& L 5 22 yrs ago. Never let a quack doctor work on my back..going to do planking on a regular basis but real slow over a long period. 15 seconds a day for 30 days. I have to try, A man needs to know his limitations.
Clint Eastwood says that..
And he says,, Make My Day. LOL 😆😆😆
I am 44 years old. my weight is 84 kg, height is 180 cm. I've been doing planks for 15 months. after 1 day. I started with 30 seconds. Today I can stand a straight plank for 4 minutes. And immediately do the side planks for 2.5 minutes. Together 9 minutes. task 5 minutes, and do the rest of your life. Good luck everyone.
what is the result
@@MohammedAli-jt7zr too early to sum up😉
July 5, 2022. A month has passed. Weight 84 kg. plank 5 minutes. Side plank 3+3 minutes.
I do plank every day - 3 planks each of 90 Seconds duration giving a minute rest (between each plank) to my body on the floor flatly lying on my stomach. Overall, this takes 7.5 minutes (resting time included) to complete my plank exercise.
I am 70 and do 1 minute plank practically everyday for the last 5 years. It does help improve my posture.
Wow that’s awesome!
BJJ for years, three days a week in the gym, additional two times at home (rings, bodyweight), my core was about as strong as you could find it. Still got abdominal hernias.
Doc said it's about 95% hereditary, and can come at the age of 5 and 95..
So for anyone who's experienced them: get them fixed, don't feel bad about yourself, and enjoy life after abdominal bulging.. :-D
The most important thing to make a proper plank is ensure a pelvic retroverion when executing. otherwise an excesive ans undesirable curve at the low back, that could cause injury.
Besides the video says that planks reinforces the upper back muscles, which is completelly wrong.
Everyone makes this sound so easy🤭. I plank at the start of my workout 3 times per week on average for 1 min and I never find it easy🙈 but know it’s good to do.. Having read all these comments it does motivate me.😊
Never heard of this exercise before. I already do tadeonal push-ups every other day with moderate weight lifting. I am 67 and I have high Blood Pressure which I am reducing by diet and moderate exercise. I am reluctant to try this exercise as you said it might raise Blood Pressure.
It's neither a bad exercise nor good exercise. It isn't bad because, if you do it correctly and in moderation, it does work your abs quite a bit and also some other muscles, and it's a slow-cook exercise, meaning that you can stop whenever you feel uncomfortable, kind of like jogging. It isn't that great however because, it's not a high-resistance exercise so you don't get big results. It raises heart rate pretty quickly but you don't burn much calories. Probably get better results with just jogging and occasional leg raises. But if you decide to try it out, *DO NOT follow instructions from this video.* Search for videos from big name UA-cam fitness channels for guides, and watch like 3-4 of them. You would realize most info from this vid was wrong lol.
I'm doing plank for 3x2-3 min each day. I just love this exercise! ❤
I do a 10 minute plank every day. It took me a year to get there. Started with googling the 30 day plank.
Plank can be done by people with back injury, in fact I went under back surgery almost a year ago (herniated disc) and before and after I’ve been doing planks. What it’s really important is the technique and to listen to your body. If you feel any kind of pain, you’re doing something wrong, and even if you don’t feel pain mind your posture to the max level! 😊
Really a very nice, genuine, real fact & ever memorable, great informative motivational feedback.
Can I do plank if I had prothese on my disc they have bin reconstructed l2l3
@@nllsrakhan533 I’m not a doctor so I can say what you can or not. But I’m my experience, you know better your body. Go slow and mind what you feel
The amount of time you can hold your plank is called planck length.
*giggle*
I don't time it. I do the Max Planck.
I like to eat well so I don’t s%^t a plank.
Lol hilarious
My physiotherapist told me that a bad posture, unfortunately, can't be fixed, so I'll just live with looking insecure towards others, but I hope that this exercise helps balance and coordination! ))
Thank you!
depends on the root cause
Wow! What a very nice, genuine, real fact & ever memorable, great motivational compliment.
@@missnurseeri very nice, genuine & ever memorable, great motivational compliment.
I definitely plank almost every night. I do 30 to a minute on and then rest or do push ups in between. I've definitely noticed a strengthening of my core and my posture it better!
Some advice that might be helpful for anyone who's struggling: Try to take slow breaths in and out and keep count of the cycles. For instance you breathe in for 2 seconds then breathe out for 3 seconds pauze 1 second then breathe in again for about 2 seconds, then after 5 cycles you're at 5x6 seconds which is half a minute. After 15 cycles you're at about a minute and half. It's normal that you will breathe faster the longer you are planking. When you feel like you're at your limit, try to add 3 or 5 more breaths to it, it might even add 10-12seconds to your result.
Also resist the temptation to look at the current time as long as you can. I press a button on my stopwatch to keep account of when I take my first peek at the stopwatch, just for my own logbook.
Stages of discomfort:
1) it's very doable, you still got this, keep going
-maybe a little bit of trembling
-thoughts about wanting to stop but you still have a decent rigid posture, hips or back aren't sunk too deep yet
2) discomfort sets in
-faster breathing
-you feel warmer
-you might move a bit to lean more on one specific side to another and then the opposite side
3) real discomfort
-almost uncontrollable shaking
-shoulders, back and/or hips are lowering
-you are constantly looking at the timer (not only this)
-you are breathing harder in and out
4) reaching your limit
-nervous system is burning from head to toe (this is going to be beyond your halfway checkpoint)
-stiffness from staying in one position while uncontrollably trembling at the same time
-you feel like you are dripping sweat along your back
-breaths in and out take less than 1.5s anymore: rapid breathing
Three weeks ago I never got to above 3 minute planks, but I always gave up too soon, also because of staying around your previous records. However if you challenge yourself every other day (or if you have some time, do it the next day too), and try to add 3-5 more breath cycles to what you feel like is going to be your limit, without looking at your timer, you might get small increases as time goes by. Having a bad time compared to previous planks sometimes is not abnormal, as long as you try not to go below half of your record, you can try to hold on for as long as you can and you might even smash your record!
Be proud of yourself after a PR, because it's a new experience for you. I was proud of myself for holding on for 4 minutes but that increased even more when I held onto breath count instead.
Keep going, you can do it!
Plank in simple terms explained definitely a must exercise for building core strength … job well done
If you want to ruin your hips and back. Certainly...
@@PeterNichtlustig0815 running is best exercise
Summary: This video discusses the benefits of doing planks, a simple and versatile exercise that requires no equipment. Planking every day can strengthen your core muscles, which support internal organs and help prevent hernias. It also develops back muscles without the risk of injury, improves posture, boosts metabolism, and enhances coordination and balance.
For beginners, holding a plank for 15-30 seconds is a good start, with technique being more important than duration. Several sets with breaks in between are recommended. The classic plank technique involves getting into a push-up position, bending your elbows 90 degrees, and shifting your body weight to your forearms, ensuring your body forms a straight line.
There are some contraindications for planking, such as pregnancy, back injuries, or issues with elbow, shoulder, wrist, or ankle joints. It is also not recommended for people with high blood pressure.
Almost all the planks in this video are performed wrong and will cause back injuries with most starters. Be sure to perform it well! Calimove have good instructions on the plank
Even though, the intention of this video might be good, I have to fully agree with you. Additionally, many essential parts of doing a proper and healthy plank were skipped over. Hence, I guess, if people don‘t do additional research on how to do a proper plank, this video might do more harm than good.
The form shown here is horrible. You could also check out minus the gym or Tom Daley for advice. Haven't checked Calimove though:)
Thank you for creating such an informative video! Your detailed explanation about the benefits of planking and how to do it correctly is very helpful. Keep up the great work!
Motivation is life-changing. Your life is changing every day.
It is the burning desire that compels you to take action.
Good informative video but did you ever think of having a "non model", "average size model", "just starting out" for a video like this? Now that would make your video GREAT!!
I am trying planking to see if it will strengthen my low back after a month or two of planking.
Starting off for a 15 sec plank to start, I will know when to go longer..I will check back and let folks know how this is working out for a herniated disc from ,22 yrs ago.
*STOP. STOP PLANKING NOW.*
Plank is an exercise for abs. Not for the back. If you are trying to do it for the back I'm 99% sure you're doing it the wrong way (most demo clips in this video were WRONG). The pressure you feel on the back doing the exercise is harmful tension from you not engaging your abs to lock-in your body. You have NOT been "training" your lower back. And since you actually have record of injury, you are possibly doing great harm to yourself. Don't trust this video, and don't trust me either. Search plank on UA-cam and watch videos from fitness channels with millions of followers. Watch like, 5 of those videos as a counter-check measure and tell me if you don't arrive at the same conclusion. Save yourself my bro.
@@harrislam just commenting on your comment about me doing planking to help back muscles surrounding the different vertibre that had a herniated disc way back in 2001.
I'm going to start this right now...DAILY! Thank you!!
I am 6'1" and 185 lbs and 68 years old. I plank every day for 1-1.5 minutes. I swim and bike just about every day. I can probably hold a plank max 2.5 minutes. Use it or lose it...especially as you age.
A tip for those with Android or Apple phone. Clock app. Set time and watch it count down as you do your plank. I used to use the sweep hand of one of my watches but the phone app works better.
I'm sorry sir but I cannot resist noticing your name. It's three letters shy from being an iconic fictional character.
But thanks for the advice!
I have a severe herniated disc at l5-s1 with severe stenosis and sciatica in two legs. My first doctor said that I must have a surgery. My second doctor (2nd opinion) told me that I really have a chance to undergo a surgery because of the severity of my illness but has an alternative medication good for 1 month. He also told me that planking is good. I can do now 1 minute plank everyday even though I still have herniated disc. The pain really eases down.
I have some news for you. If you don't change your eating habits, no amount of planking is going to give you 6 pack abs.
Thank you! Ill start decreasing my eating habit for a better one
I do 2 min forearm plank, 1 minute Spiderman plank, 1 minute pushup position plank with the first 30 seconds doing 10 slow good form pushups and the last 30 seconds holding in the plank position. Then I do 1 minute side plank on each side. It works pretty well before the rest of my excercises.
That wasn't easy! It's amazing how just doing this for 5 minutes feels like i did a few ab crunches
Ngl I prefer doing 100 crunches over this xD but the crunch is probably the only exercise I really enjoy doing a lot and that feels easy to me so maybe that's just me.
The best for planks is to do sets rather than long planks.
10 sets of 30 seconds are better than a 5min plank. Long holds have very little mechanical benefits and do more harm than good on that aspect.
The internet is awash with well researched articles about how planking to this extent can be quite damaging and then there's this.
Yes, coming from Athleanx channel who goes into detail about why the plank is bad. Then I get this video recommended.
Love the health disclaimers near the end. Thanks for the transparency!
I just done a five minute plank for the first time today and I'm really happy about it :D
💯 true! It has helped me a lot! I've been doing this for 5 years now😃🙌🙌🙌
Wow! What a very nice, genuine, real fact & ever memorable, great motivational compliment.
I LOVE doing planks!! It's a whole body workout in such a short time, or longer if you choose!! But it definitely makes me stronger, more balanced and it makes my core, back, arms and legs strong!!❤🥰🙏🙏
5 minutes a day?? That's some advanced stuff. I used to do alternating 2 + 3 min planks per day, but I got worried my technique wasn't right. Cut it down to 1-min per day. I never thought to do them in set though.
Exactly! I guess, the video already assumes a very suboptimal plank in terms of muscle engagement and form (as it is obvious from the terrible form of most of the planks shown in this video). One minute of a proper plank, which means engaging and squeezing your whole body, is already quite challenging even if you are advanced.
I guess, within your 3 min holds you already lose a good form and engagement or you are super advanced and practicing body weight exercises/calisthenics for several years.
@@tybaltmercutio Do you know how far I have to scroll down to finally find ONE person who realizes how bad this video is....
@@tybaltmercutio what's wrong with their form?
I am 72 I have never done organased exercises I was in concstructruction , door hanger for 40 years , I was in great shape all my life then I descoverd I had COPD . my body is drained . I need all the help I can get , THANK YOU.
I plank 4 minutes a day 5 days a week. Gave me a flat stomach without having to do the dreaded sit ups
Wow, that is great, will try!
You don't even need to plank to have a flat stomach, just do caloric deficit, most certainly sit-ups and any of those floor workouts isn't optimal to show your abs.
@@user-ur8fl1ux1b i mean it worked for them
@@moodyxepher3729 yes and no, if you do planks for 4 minutes a day and 5 days a week you also should consider the diet. If their diet was only at maintaining caloric intake per day then started to do planks, it will result to caloric deficit due to added exercise regardless of what type. This is the main reason for the flat stomach result. If you do planks but still have an intake of 3k-4k+ calories per day relative to current weight then you will never lose weight neither have that flat stomach.
@@moodyxepher3729 and the common misconsception about losing fats is that you can target a specific body part to lose fat. NO. If you do planks it doesn't burns fat solely in the abdominal area but throughout the whole body. And losing fats depends on the body type of a person- it depends on genes, some lose fats first and faster on their stomachs, and some lose fats slower on their stomachs compared to its other body parts. And this is a scientific fact.
Amazing i tried for 30 second 2 sets now liked it very much thank you so much I want to lose 8 kgs
Amazing video! Planks are very effective 💪🔥
I started planking 6 days ago, I'm 65 and out of shape, just 1 minute per day to begin with, feels good so far.
Good information. However, nothing was mentioned about foot location. Is spreading the legs better than keeping legs together or does it matter?
Good question actually.
Personally I find that I can balance myself better with the legs apart but I have no qualifications or anything so this is just a random persons answer. I hope someone who knows more will answer too.
I think it have to do with difficulties like if you keep your feet closer than the hips-width you'll use more of abdominal muscles to balance, but if you keep them wider than the hips-width you'll have more balance.
not sure about the downside of keeping them closer though.
@@jos-josradvanji6203 Thank you Jos-Jos Radvanjí.
@@nikulkumar1907 Nikul Kumar, you have made a good points. Thank you.
For me, starting is always the hardest part, but once I begin, I always realize how glad I am that I managed to motivate myself to do it.
I always feel so much better after I've finished. I also try to give people a bit of motivation (on my Channel) to take that first, hardest step because they definitely won't regret it. Many blessings! :)
I believe in planking. I used to plank for 20+ minutes straight daily, but I´ve cut back to from 5 to 8 minutes at a time. By the way, I think the dead hang from a bar is excellent, too. And swimming and biking and diamond push-ups and pull-ups.
sure you did
@@charlesbromberick4247 brazilian so you are a liar..foo
@@charlesbromberick4247 liar
@@sonnyc3826 When I was 20, 55 years ago, I once did 5000 push-ups non stop in a little over 2 hours. The world record in a plank is something like 16 hours.
@@sonnyc3826 I hurt my shoulder with the 20 minute planks so lowered it to 5 to 8 minutes.
I have done planks before...stopped...now, I will do it again and try to keep on doing it for....as long as I live! ;)
I tried planking a few years ago. It created an impingement of the rotator cuff in both shoulders but primarily my left.
Is that good or bad?
@@laolualuko9417 looks bad
@@laolualuko9417 🤣🤣🤣
I do a 3 min plank every day for over a year. Run 40km a week and do 1.2 hours cardio so don't expect, like the video said, a 6 pack.
I jdon't agree you saying you can get 6 pack with plank . There is no way you can get 6 pack or any core muscle without changing your diet . Please do not spread the wrong information ..
I was stopped doing plant... it was so beneficial within 30 days already. I need to go back.
Subscribed thank you!
I just started getting back in shape I let myself go for a while now
I wake up early every morning and exercise and I make sure I add the plank in every time even though it’s extremely hard
I can only do 20 seconds but I am trying to push it 5 seconds every week and hoping to get better and better 😅
what is the result
@@MohammedAli-jt7zr I am up to 1 minute and still working to lengthen my time, I have noticed I feel a bit stronger doing it and I am seeing changes in my back and stomach 😊💪🏻
@@elizabitty213 Well done reaching that minute! Now for a real challenge and a real exercise ^^ ua-cam.com/video/ZyWEXjdAGCQ/v-deo.html
@@elizabitty213 awesome. I started two weeks ago. I’m doing one minute for now. I will do one minute planks everyday for the rest of July and see if I can shed this stubborn belly fat I have
@@andrewjones2133 good luck! 👍🏻 🙌🏻
No sound and lots of fast forwarding. I have no idea what this is about but it is now my favorite vid.
I do plank 10x40 seconds with 2 minutes breaks. I love it. It's the only exercise I do. I think it's enough. What is your opinion? Thank you.
it means your core is weak those numbers are terrible
@@egecan9597 trolls gotta troll
I do it, because i get inspirate by Kate Middletone, which is doing exactly the same amount.
10x40 with 2 min break sounds like you probably have a bad form towards the end (and potentially suboptimal muscle engagement) as 10x40 sounds too much unless you are already practicing this for some years.
Obviously, just doing planks in the absence of any plank variations and (dynamic) push exercises is not sufficient if you wanna workout your whole (upper) body or not only focus on straight are engagement (straight arm scapular strength) in this hold. Even though, biceps, triceps chest and back should also be engaged in a good plank hold, including additional holds and push variations (e.g. Chaturangas, side planks, etc.) are essential if you wanna effectively strengthen your whole (upper) body.
I do a 2 minutes hold about 3 times per week.. When I began I could barely hold for more than a minute but the more you do it, the better you get (I'm aged 67.).
4:12 that is exactly what i'm trying to tell my girlfriend smh
1st set:- prone + 2 side planks two minutes each.
2nd set:- one minute each all three positions...= 9 mins total.