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-   -   Planks, Pushups, and Power (http://forum.lowcarber.org/showthread.php?t=473865)

bkloots Thu, Jun-16-16 12:58

Planks, Pushups, and Power
 
This thread arises from a conversation on someone's journal. We were talking about good ways to increase muscle mass, and some referred to the total-body-building effectiveness of planks and pushups.

Can you do a 3-minute plank like Michelle Obama? Have you started the Plank Challenge? Are you aiming to increase the number of push-ups you can accomplish? Brag about it here! :thup:

I may visit from time to time myself. :D

bluesinger Thu, Jun-16-16 17:10

Planks on locked, straight arms or elbows? I think locked arms must be easier.

cshepard Thu, Jun-16-16 18:11

Quote:
Originally Posted by bkloots

Can you do a 3-minute plank like Michelle Obama? Have you started the Plank Challenge?


Is there an organized Plank challenge?
I am up to 45sec. planks, but shooting for 3 min. sounds like fun!

MickiSue Thu, Jun-16-16 18:53

We don't at the moment, but here's one where you can go for either 3 or 5 minutes: http://brinsonwellness.com/?p=4954.

I especially like the fact that it highlights the core muscles that are strengthened.

TBH, even the three minute is more aggressive than I can do. So I'd start with 10 seconds, if that's where somebody's current level is, and more slowly move up--like, at a 90 day pace instead of a 30 day.

bkloots Fri, Jun-17-16 07:00

Well, I confess my two-minute plank is on stiff arms. I'm sure I couldn't do that on my forearms. But I'll give it a shot.

The Plank Challenge involves side-planks and other variations. I'm hopeless with side planks. But maybe I'll give it a shot! :lol:

I'd really like to report progress with this. In fact, just for the sake of science, for a month or so, I may do ONLY Plank workouts instead of my 3x/wk total body resistance training. See if it accomplishes "the same thing" in less time.

For today, forearm plank. I'll let you know.

Just Jo Fri, Jun-17-16 07:31

Okay Imma up for the Planking Challenge if you start one, Barb!

I've never done one, so this will be interesting.

I'm gonna do baby steps, start at 10-15 seconds.

Thanks for posting the link for "The Plank Challenge!," MS with the diagram. That was very helpful!! I'm gonna C & P the link in my journal for future reference!

bkloots Fri, Jun-17-16 07:39

Yes, the picture and chart are helpful!

Forearm plank: only able to achieve 1:45. Definitely harder than straight arm plank! I'll start there and work up.

bkloots Fri, Jun-17-16 07:42

Here's a link to some Plank Variations at MyFitness Pal. See? You could even make it harder! :lol:

Just Jo Fri, Jun-17-16 07:44

Just found an article on the benefits of doing planks:

http://www.livestrong.com/article/5...ercise-benefit/

So, I'm all in for sure now! :D

bluesinger Fri, Jun-17-16 07:47

Quote:
Originally Posted by bkloots
Well, I confess my two-minute plank is on stiff arms. I'm sure I couldn't do that on my forearms. But I'll give it a shot.

The Plank Challenge involves side-planks and other variations. I'm hopeless with side planks. But maybe I'll give it a shot! :lol:

I'd really like to report progress with this. In fact, just for the sake of science, for a month or so, I may do ONLY Plank workouts instead of my 3x/wk total body resistance training. See if it accomplishes "the same thing" in less time.

For today, forearm plank. I'll let you know.
I like your idea and may enter this arena. I remember from before doing at least a full minute on stiff arms. I'll resume where I left off.

MickiSue Fri, Jun-17-16 08:59

I've always done elbows. With hands clasped, to make a tripod.

Up to 45 seconds. If it helps anybody else, I drop into arms extended Child Pose afterwards; it soothes shoulders and lower back.

cshepard Fri, Jun-17-16 10:27

I'm going to follow the Brinson chart for the 3 min. challange, but make it a 60 day by just repeating each day once.
Starting today!

MickiSue Fri, Jun-17-16 11:05

Ci, that's a good idea. I need to take the time to strengthen my wobbly from injuries neck, too, so slow will suit me fine. :agree:

Liz53 Fri, Jun-17-16 11:18

I've done planks periodically for a while but never consistently in an attempt to increase ability. Till now.

Day 1: 40 sec, 15 sec rest, 20 sec

Such a great way to evaluate and increase core strength.

NEMarvin Fri, Jun-17-16 12:24

I'm going to be joining this, but will start with an "easier" to start and looking to progress.

Here are a couple of progression videos.

Push-ups: https://www.youtube.com/watch?v=UayvOd0xlAU
Planks: https://www.youtube.com/watch?v=GrHG7m4m4-A


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