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  #46   ^
Old Thu, Jun-23-16, 14:53
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,087
 
Plan: Atkins/LCHF
Stats: 195/162/150 Female 63in
BF:
Progress: 73%
Location: Kansas City, MO
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If you're just tuning in, be sure to check the links people have provided. They show plank variations, progressions, etc.

One small warning: the woman trainer pictured on one site is looking upward with her chin raised and her neck scrunched. Don't do that. Keep your head, neck, and spine in a neutral position: all in a line. You can look a little way forward with only your eyes if that helps. But keep that neutral spine.

And remember to breathe. Yes, you are pulling in your abdominal muscles, but you still need to breathe if you're going to make the distance.
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  #47   ^
Old Thu, Jun-23-16, 15:19
bevangel's Avatar
bevangel bevangel is offline
Senior Member
Posts: 1,808
 
Plan: modified adkins (sort of)
Stats: 265/176/167 Female 68.5 inches
BF:
Progress: 91%
Location: Austin, TX
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Quote:
Jo wrote When you say palms do you mean straight arm like a push up??
yeah, I guess maybe straight arm would have been a better way to describe it. I was focused on what part of the body touched the floor.

Quote:
Barb wrote One small warning: the woman trainer pictured on one site is looking upward with her chin raised and her neck scrunched. Don't do that. Keep your head, neck, and spine in a neutral position: all in a line. You can look a little way forward with only your eyes if that helps. But keep that neutral spine.

And remember to breathe. Yes, you are pulling in your abdominal muscles, but you still need to breathe if you're going to make the distance.


Believe me, I'm NOT looking up! My eyes are on the little digital stopwatch right under my thumb. And I know I need to breathe...I just haven't figured out yet how to draw a breath AND still keep all those muscles tight enough not to collapse. I'm realizing that although my leg muscles are pretty strong, the rest of me is a total wimp!
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  #48   ^
Old Thu, Jun-23-16, 16:19
Just Jo's Avatar
Just Jo Just Jo is online now
A'72 Lifer Hard Core
Posts: 15,138
 
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
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Quote:
Originally Posted by bevangel
Believe me, I'm NOT looking up! My eyes are on the little digital stopwatch right under my thumb.
Wonder how many of us have the stopwatch right there too! So it helps to stay in good form, who knew?
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  #49   ^
Old Thu, Jun-23-16, 18:24
cshepard cshepard is offline
Senior Member
Posts: 387
 
Plan: Atkins - maintenance
Stats: 156/123/125 Female 64"
BF:
Progress: 106%
Location: BC, Canada
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I'm on day 7 of my plank challenge:

Sixty days to a 3 minute plank!

Doing 4 "elbows and toes" planks a day with alternating squats and chair pushups in between (hands on a chair seat, legs straight behind - I can't do a pushup totally on the ground ... yet).

Still on 30 sec. planks. On day 9 I go up to 40. Having fun and feeling good!

I'm using a timer on my phone - and yes, right there under my face : )
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  #50   ^
Old Fri, Jun-24-16, 04:52
Just Jo's Avatar
Just Jo Just Jo is online now
A'72 Lifer Hard Core
Posts: 15,138
 
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
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Just finished my 30s x 4 forearm/toe planks. Will increase to 35s x 4 on Tuesday. Sunday will be my last 30s x 4.

Happy Planking!
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  #51   ^
Old Fri, Jun-24-16, 07:48
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,087
 
Plan: Atkins/LCHF
Stats: 195/162/150 Female 63in
BF:
Progress: 73%
Location: Kansas City, MO
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You go, Plankers!!

Quote:
Wonder how many of us have the stopwatch right there too!
Absolutely! However, I've been setting the timer on my phone at two minutes and trying to survive until the chime. After that, I count seconds. Not many seconds! I should start using the stopwatch instead.
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  #52   ^
Old Fri, Jun-24-16, 09:05
bevangel's Avatar
bevangel bevangel is offline
Senior Member
Posts: 1,808
 
Plan: modified adkins (sort of)
Stats: 265/176/167 Female 68.5 inches
BF:
Progress: 91%
Location: Austin, TX
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30s knees and straight arms. Tried to do 3 with long rests in between. Second was only 20 seconds and third just 17s. But, I WAS breathing on all three. Now I feel like my abs are on fire.

Lordy, I've got such a long way to go to even begin to catch up with the rest of you....
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  #53   ^
Old Fri, Jun-24-16, 10:11
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
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A friend of mine used to say this about competition: self to self for progress, self to others for inspiration.

IOW: I finally got back to one minute. GO ME, because I'd restarted at 15 seconds. And, look at Barb: she's beyond 2 minutes already. Can't wait to be there.

YOU started at 7 seconds. You're doing 60, all together. That rocks.

I went back to 40, yesterday then rest, 20.

I was wobbly, for some reason, so tried to respect that.
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  #54   ^
Old Fri, Jun-24-16, 16:09
Just Jo's Avatar
Just Jo Just Jo is online now
A'72 Lifer Hard Core
Posts: 15,138
 
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
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The only people we are competing against is OURSELVES! And Imma gonna whip Just Jo's azz!

Perseverance & practice makes progress when planking!
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  #55   ^
Old Sat, Jun-25-16, 06:57
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,087
 
Plan: Atkins/LCHF
Stats: 195/162/150 Female 63in
BF:
Progress: 73%
Location: Kansas City, MO
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Quote:
Lordy, I've got such a long way to go to even begin to catch up with the rest of you....
Accountability, not competition. As for me, I've been doing regular strength training for years. I should be even better already! Challenging the body in new ways has many benefits. Take your time.
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  #56   ^
Old Sat, Jun-25-16, 08:41
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
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Good thing this thread is not time dependent, with restarts. It's been a crazy past couple of days and I'd be pressing the restart button. However, I managed to get in one plank last evening. One tripod plank at 60 seconds. Because I'd gone to pilates earlier and we'd done a few abs intensive exercises, I didn't have the energy to try another. Anyway, I'll be back at the planking later today.

I too find it difficult as well not to compete with others on this thread, but it really is about competing with your own results of yesterday or a week ago (forget 10 years ago for now). Like Barb, I'm a long time regular exerciser, and am disappointed I can't do more. But I'm making progress....

For the record, I use the stopwatch on my phone, which is located just beyond my clasped hands. I raise my trunk into position, tap the start button, and then clasp my hands and hold and hold and hold and hold.....

Carry on, fellow planksters!
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  #57   ^
Old Sat, Jun-25-16, 13:31
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,087
 
Plan: Atkins/LCHF
Stats: 195/162/150 Female 63in
BF:
Progress: 73%
Location: Kansas City, MO
Default

Quote:
Because I'd gone to pilates earlier and we'd done a few abs intensive exercises
I believe that the Pilates philosophy is all about core strength. I've always disliked doing Pilates! I'd say you're off the hook for additional planks. I've never been able to do a proper Pilates roll-up. I think that's a true test of plank achievement. Maybe I'll be able to do a roll-up as well someday.

Today:
Forearm plank: 2 min 15 seconds (used the stopwatch on my phone)
Side plank from the knees: 30 seconds--one each side
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  #58   ^
Old Sat, Jun-25-16, 17:03
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

Quote:
Originally Posted by bkloots
I've never been able to do a proper Pilates roll-up. I think that's a true test of plank achievement. Maybe I'll be able to do a roll-up as well someday.



And I adore pilates. It makes me feel so strong.

It sounds like you've not had a good teacher - there are legions of poor pilates instructors out there. A good one will modify any movement to fit your current limitations and continue to modify as your abilities increase. I've been fortunate to have a few excellent instructors (and a few bad ones as well).

It's like math - at the beginning of the year, you look ahead in the book and it all looks so difficult. By the end of the year, you look back to the beginning - or middle - of the book and wonder why it seemed so difficult.
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  #59   ^
Old Sat, Jun-25-16, 17:32
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
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Yesterday: learned that my counting was cheating my time: I count slower than the stopwatch on my phone.

Even so, just 45/25 with a rest in between.

Everything else is fine, but lower back is whiny, still.
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  #60   ^
Old Sun, Jun-26-16, 04:46
Just Jo's Avatar
Just Jo Just Jo is online now
A'72 Lifer Hard Core
Posts: 15,138
 
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
Talking Sunday, 26 June 2016

Hope your back stops whining soon, MS!

Completed my 30s x 4 sets today. Will begin 35s x 4 on Tuesday!

Happy Planking!

Last edited by Just Jo : Sun, Jun-26-16 at 04:46. Reason: Sunday, 26 June 2016
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