<p>Just did Day four. It was my toughest day yet. Wishing tomorrow was the rest day. In good news, I’m getting acquainted with all the dust bunnies in my bathroom.</p>
<p>I do Pure Barre and part of that routine is a one-minute plank, which is done while pushing the heels back in pulses. I find this subtle motion helps to keep my entire body position in proper form, and it gives me something to do - so, it’s more of an active exercise. They also have us grasp hands while on the forearms, which helps keep the arms/shoulders aligned. I started the challenge yesterday with a two-minute plank and will work my way up to five by the end of the month.</p>
<p>This is the position - heels are continually pushed back to make it active:</p>
<p>[Begin</a> in an elbow plank position with core … | Health and Fitness](<a href=“http://www.pinterest.com/pin/263531015669514641/]Begin”>http://www.pinterest.com/pin/263531015669514641/)</p>
<p>I think part of the reason I had more trouble today was poor form. My feet were too close together.</p>
<p>That pinterest is how I plank.</p>
<p>I would like to try this, but I am concerned because I am prone to low back strain (because I have a weak core. Yes, I see the irony 
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<p>I can’t go more than 10 or 15 sec because I feel like I am starting to use my back muscles in appropriately and I do NOT want to strain my back. Anyone else have this issue? I also can’t do that move where you lie on your back and extend the legs and lower them down. Way too hard on my back.</p>
<p>Just as a quick heads up on back pain.</p>
<p>The failure point for plank for many people is letting the lower back sag. If you feel any discomfort in the lower back while doing plank, it is best to end the set right there, whether or not you’ve hit your time goal.</p>
<p>BTW, the back guru, Stuart McGill, who has largely popularized the plank and other core strengthening exercises, typically starts people with a series of short ten second plank holds. Hold, relax, hold, relax, hold, relax for multiple reps. I started planks with long holds (30 seconds, 45 seconds, 60 seconds), but looking back after doing planks at least three days a week for four years, I think McGill’s approach would have been better. These days, I do multiple reps of 20 second or 30 second holds with 10 seconds rest in between. This allows me to always do very high quality planks. I usuall do four minutes, with half front plank and half side planks.</p>
<p>Ultimately, the goal is to fire the core muscles for super-stabiity at the instant you pick up a heavy box (or hit a golf ball).</p>
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<p>This issue arises when you don’t use your core muscles and instead, as you note correctly, start using back muscles. As Idad says the best thing to do is to end the set and try again later.</p>
<p>Will tightening up the abs while planking force our body to use the core muscles versus the back muscles?</p>
<p>Yes, “tightening up” is engaging your core. Engage your core and create stability from your CORE…not BACK.</p>
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<p>Yes. That’s really the idea of the exercise. However, progress in the ability to “fire” the abs and stabilize the core muscles around the spine continues for years (in my experience). That’s why, looking back, I probably would have done shorter holds and not tried to “gut out” longer holds on pure determination. Once I start shaking, I doubt that I’m really doing a very effective exercise…</p>
<p>As long as you follow the golden rule of stopping if you feel it in your back or when you can no longer keep your back from sagging, then there’s probably no risk in going for the world record. It just may not be the most effective way to improve core stability.</p>
<p>Surfcity - try starting with the half plank position to strengthen your core muscles. Try to isolate and tighten the abs while holding the position. As soon as you start to feel it in your back, stop and take a good stretch. Over time, you should improve your core strength.</p>
<p>[Half</a> Plank. Begin with the half plank if you … | Quotes and things ?](<a href=“http://www.pinterest.com/pin/132504414006949613/]Half”>http://www.pinterest.com/pin/132504414006949613/)</p>
<p>I was also wondering about a high plank. I feel like I can maintain good form in that versus elbow plank. </p>
<p>The half plank is a good idea too. Slow and steady is my mantra.</p>
<p>I’m on day 5 and can already tell a difference- I’m standing straighter and it’s easier to “hold my stomach in”. I’ve been doing one high plank and one forearm plank each day. I feel like they work different muscles.</p>
<p>One way to get started with the side plank is to do a modified side plank. There are a lot of pictures of it on Google images.</p>
<p>I am younger and (forgive me) I assume more physically fit than maybe some of you, and I could not start with much more than a 10-15 second plank. If that’s all you can do with proper form I would give yourself permission to start with that and work your way up. </p>
<p>I think it is best to be doing a full core program, not just planks, so that as your core muscles become stronger and stronger the planks get easier. You will acheive that more or less with just continuing to try the planks but imo you get better results with more than just one exercise, if you are really looking to see improvement.</p>
<p>Day Five down. I read a cc post for distraction but part of my wants to not be distracted to I can concentrate on form. I’m glad tomorrow is a rest day.</p>
<p>Started late, but did day 2 today. Wasn’t too difficult, but knowing me, the rest of the days won’t be as easy. I am going to try keeping at it the best I can - even if it means topping out at 30 sec or 45 sec planks. Anything is better than what I am doing right now :)</p>
<p>I agree with Emaheevul07 - planks are great because they work almost the entire body, but they should be a complement to a regular workout. I do Pilates three times a week, along with a ballet type workout once or twice, plus daily cardio. I can probably do a five minute plank now - haven’t ever tried more than three, but I figured I’d start out easy and work my way up because I’m curious to see if I can build any more core strength - in my early 50s.</p>
<p>I am also in. I thought we were doing high planks and so have been and I have to admit I jumped ahead and can now do 45 seconds. I put a clock with a minute hand between my hands slightly ahead and I think it helps with my posture. I know it is probably not true but I really feel my abdomen is tighter. I cannot do many exercises due to a rib issue so this is a great exercise. Now side planks I really dislike.</p>