Plank Challenge

[doadeer]

Is anyone up for a daily plank challenge?!

I hate them but I need to keep working on core strength as I have a very painful back issue and I would love some company!

Where ever you are starting from is totally fine even if it's 5 seconds! ... The only rule is you need to plank every day and you can only increase or maintain length.

Anyone with me?

Ok I’m in. What’s the starting duration and what shall our increments be?

Ok. I'm in. How long we starting with?

Shall I make a plan :

How about

Day 1: 20 secs
Day 2: 26 secs
Day 3: 30 secs
Day 4: 36 secs
Day 5: 40 secs
Day 6: 46 secs
Day 7: 50 secs
Day 8: 56 secs
Day 9: 1 minute
Day 10: 1 minute 6
Day 11: 1 minute 10
Day 12: 1 minute 16
Day 13: 1 minute 20
Day 14: 1 minute 30

Then we can set new goals after 2 weeks (if we can make it!!)

How does this sound? Too easy / hard or just right?

Is this just a standard plank or are you going to mix it up? I'm tentatively in - I started doing a few planks and ab exercises recently and it has hugely helped my back.

I think that can be up to you. I prefer a forearm plank to one on my hands and I find a side plank hell...

It could be a case of setting your own starting point and committing to go up in small increments of 6 seconds?

Sounds good. Could switch to side planks after 14 days then alternating ?

Count me in - thanks for the great idea

Okay great!

So let's call tomorrow day 1.

Report back to say you've completed it and what length you've started at.

We can do this 💪💪

Good stuff.

I'm going to go straight in at one minute... What's everyone going to start at?

One minute is my max so think I'll start at 40 seconds and build it up from there . I'll report back tomorrow!

OK I'm in.

I used to be able to plank for ages but that was when I was doing lots of hiit with abs thrown in. The last couple of months I've just been running for my exercise so I've probably just gone to jelly!

@beela
Start small! The important thing is just to start... Length doesn't matter 🙏

@Cheesewine
Good idea... Start confidently and know you've got this 💪

Day 1, 20 seconds done!

Well done!!!

I went for 30s because I knew I could do it and I did elbow plank, straight arm plank and side plank (15s each side) with 1 min between each. Tomorrow 36s.

Day 1: 30s done

So just one plank a day? I like this challenge!! Just did 40s and was starting to wobble so will start there.

I thought various PTs and others had discounted this as a bad idea, if you don't have core strength In other areas it can risk strain and injury!

Maybe aim for a more varied exercise regime if you've not been smashing loads of planks up will now

I'm not a PT but I didn't realise there was any harm in doing one per day.

If you have an article to share on this I'll happily read obviously I don't want to cause anyone harm.

Day 1:
60 secs

But it was HARD!

Thought this was handy!

https://www.back-doctor.co.uk/when-is-planking-dangerous/

https://www.dailymail.co.uk/femail/article-3030983/The-ultra-competitive-exercise-fad-ruin-health-called-planking-suddenly-sweeping-gyms-Pilates-classes.html

Sorry ones the daily mail! I'm sure I read it somewhere better, I'm sure it will be fine just be cautious if you're going From nothing to loads!

Good luck

For anyone joining in!

If you are aiming to strengthen your core, planking is a good exercise for you. That is if it is done correctly. Doing a plank in an incorrect manner can cause injury. But how do you know if you are planking correctly and not putting too much strain to your muscles? When is planking dangerous?Planking has become very popular over the years. More and more trainers recommend it to strengthen the core muscles and flatten the abdomen and many people practice it. It has also become a challenge for some to try to hold it longer than they should. Unfortunately, as much as people know how a plank is supposed to look, many do not execute it properly.

How to Plank Correctly
Planking can also cause back pain. Or should I say, when planking causes pain in your back you are planking wrongly.

Here are some steps to execute the plank properly: [2]
1 Lie face down on the floor, assuming the push-up position. Make sure that your back is completely straight.
2 Lift your body up, using your toes and forearms as a support. Make sure that your toes, elbows and fists are flat on the floor.
3 Keep your body straight. Pay attention to your neck and spine being in a neutral position.
4 Draw in your abdominal and gluteal muscles and hold the position.
5 Make sure your body makes a straight line from your heels up to the back of your neck and hold this position.
Planking is not dangerous, as long as you do it properly. Remember not to overdo it. Do not force your body to plank longer than you could. Avoid arching your back, your butt, straining your shoulders, or bending your neck while doing it. Keep your spine straight and do not let your back sag.

If you want to protect your back you need to do a variety of core exercises. I strongly recommend Kelly Holmes' workouts. She has been doing live instagram core workouts since lockdown. There are loads on youtube. And you can discover the delights of back plank

@Mooserp

If you want to protect your back you need to do a variety of core exercises. I strongly recommend Kelly Holmes' workouts. She has been doing live instagram core workouts since lockdown. There are loads on youtube. And you can discover the delights of back plank

Thanks I didn't want to add in my entire history but I'm under physio care and awaiting an MRI I do a series of exercises every day and one to one pilates classes 🙏

I just wanted some buddies up for improving their planks

Bloody hell.. wedding diet is starting on Monday so had one or three find just realized I hadn't done my plank so done it after a few gins in my dressing gown but hey ho it's complete. 40 seconds 👍