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  #1   ^
Old Thu, Jun-16-16, 12:58
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,012
 
Plan: Atkins/LCHF
Stats: 195/155/150 Female 63in
BF:
Progress: 89%
Location: Kansas City, MO
Default 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!

I may visit from time to time myself.
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  #2   ^
Old Thu, Jun-16-16, 17:10
bluesinger's Avatar
bluesinger bluesinger is offline
Maintaining
Posts: 3,205
 
Plan: LCHF
Stats: 000/000/000 Female 62 inches
BF:22%
Progress: 100%
Location: Nevada Desert, USA
Default

Planks on locked, straight arms or elbows? I think locked arms must be easier.
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  #3   ^
Old Thu, Jun-16-16, 18:11
cshepard cshepard is offline
Senior Member
Posts: 359
 
Plan: Atkins - maintenance
Stats: 156/123/125 Female 64"
BF:
Progress: 106%
Location: BC, Canada
Default

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!
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  #4   ^
Old Thu, Jun-16-16, 18:53
MickiSue MickiSue is offline
Senior Member
Posts: 8,006
 
Plan: Atkins
Stats: 189/148.6/145 Female 5' 5"
BF:36%/28%/25%
Progress: 92%
Location: Twin Cities, MN
Default

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.
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  #5   ^
Old Fri, Jun-17-16, 07:00
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,012
 
Plan: Atkins/LCHF
Stats: 195/155/150 Female 63in
BF:
Progress: 89%
Location: Kansas City, MO
Default

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!

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.
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  #6   ^
Old Fri, Jun-17-16, 07:31
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 14,254
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default

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!
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  #7   ^
Old Fri, Jun-17-16, 07:39
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,012
 
Plan: Atkins/LCHF
Stats: 195/155/150 Female 63in
BF:
Progress: 89%
Location: Kansas City, MO
Default

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.
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  #8   ^
Old Fri, Jun-17-16, 07:42
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,012
 
Plan: Atkins/LCHF
Stats: 195/155/150 Female 63in
BF:
Progress: 89%
Location: Kansas City, MO
Default

Here's a link to some Plank Variations at MyFitness Pal. See? You could even make it harder!
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  #9   ^
Old Fri, Jun-17-16, 07:44
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 14,254
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default

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!
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  #10   ^
Old Fri, Jun-17-16, 07:47
bluesinger's Avatar
bluesinger bluesinger is offline
Maintaining
Posts: 3,205
 
Plan: LCHF
Stats: 000/000/000 Female 62 inches
BF:22%
Progress: 100%
Location: Nevada Desert, USA
Default

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!

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.
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  #11   ^
Old Fri, Jun-17-16, 08:59
MickiSue MickiSue is offline
Senior Member
Posts: 8,006
 
Plan: Atkins
Stats: 189/148.6/145 Female 5' 5"
BF:36%/28%/25%
Progress: 92%
Location: Twin Cities, MN
Default

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.
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  #12   ^
Old Fri, Jun-17-16, 10:27
cshepard cshepard is offline
Senior Member
Posts: 359
 
Plan: Atkins - maintenance
Stats: 156/123/125 Female 64"
BF:
Progress: 106%
Location: BC, Canada
Default

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!
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  #13   ^
Old Fri, Jun-17-16, 11:05
MickiSue MickiSue is offline
Senior Member
Posts: 8,006
 
Plan: Atkins
Stats: 189/148.6/145 Female 5' 5"
BF:36%/28%/25%
Progress: 92%
Location: Twin Cities, MN
Default

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.
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  #14   ^
Old Fri, Jun-17-16, 11:18
Liz53's Avatar
Liz53 Liz53 is offline
Senior Member
Posts: 6,140
 
Plan: Mostly Fung/IDM
Stats: 165/138.4/135 Female 63
BF:???/better/???
Progress: 89%
Location: Washington state
Default

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.
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  #15   ^
Old Fri, Jun-17-16, 12:24
NEMarvin's Avatar
NEMarvin NEMarvin is online now
Boldly going...
Posts: 823
 
Plan: keto
Stats: 410/317/225 Male 74 inches
BF:40/35%/17%
Progress: 50%
Location: Lincoln, NE
Default

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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