Why do I find planks so hard?

[bryceQ]

I've practiced yoga and pilates for years. And I still find planks so so difficult. I think the struggle is across my shoulders but it's entire body too. I always thought I have a strong core but doubting myself. I have hypermobility through my shoulders so it is more difficult for me to stabilise. It's easier on forearm than straight arms.

Any tips from people who've managed to improve? (Please no I watch TV in a plank and can hold it for 20 mins 😂🙈)

You can plank for 20 mins?

No! I'm asking those people not to comment who find planks really easy. Was just a joke!

I think you might have answered your own question with the hypermobility in your shoulders, surely?!

I used to have a very strong core, and have always done loads of exercise, but my abs separated in my second pregnancy (years ago) and didn't go back properly. Functionally it's fine as long as I exercise, I'm strong around it and still have good posture etc, but my core is much weaker now than it was and planking is much harder than it used to be, even as eg arm strength is better now than it has been since before my first DC. I don't think I'll ever be as strong there again. Throwing that anecdata in in case relevant or helpful.

Are you sure your shoulders are square with elbows underneath you?
Any kind of push back onto your shoulders from hands/elbows makes it really hard for me. Same from your toes. You should consider yourself placed on the floor rather than pushing into your core from top and toes if that makes sense?

I also count in 5 seconds.
5 secs plank
5 secs one foot raised slightly
5 secs other foot etc.

I get bored so the challenge of the changes keeps me going.

What's specifically happening in your body that you're describing as 'difficult' and 'across the shoulders'?

Is it instability / struggle to hold form? Arms tiring quickly?

I found doing it sideways in front of a mirror was really helpful in noticing where my form was 'off' – turned out my body wasn't doing exactly what I thought it was!

I think it's just about practising. You should join our thread planks every day for a month.

It just burns in my shoulders!!

There was a woman in front of me who was honestly double my age this morning and she wasn't breaking a sweat and my arms were trembling 🙈

I'll try the tips you've all shared.

It's hard to commit to daily planks as I have a disabled small child who needs me a lot and I confess I'm exhausted by the end of the day

I've answered my own question yes, I don't even find hands and knees comfortable as my shoulders get tired

@bryceQ is this at a class you attend? If so, it may be worth asking the person running the class to check your form.

When I learnt to use a sewing machine, took about 3 hours, for me to master the very very basics.

I tried to do a planck once but was told I did it completely wrong. I suspect I need another 3 hour lesson to even understand what was wrong (or how to tell if the planck right) and then countless hours more of tuition & trying to ever actually do one for at least 30 seconds.

I also have major long-standing shoulder issues, which can't help.

Some of us are not very practical, I suspect.

They just are hard, I think!

I have got better - nothing radical just practice. And doing more variations like plank toe taps, leg lifts, shoulder taps etc just mixes it up and distracts me a bit

I have done them for decades and still can't hold one for v long

But I'm v good at squats

I just think some things come easier to some people!

Thank you. My mum is a yoga teacher and I learnt pilates in a very precise 1:1 way for a year when I was in recovery from injury so I think I have good form, just find it hard! 😂

Oh 🤣

Do you do any weights at all!?
I started seeing a personal trainer last year- she has got me into weights and I love it. I have fab muscle definition in my shoulders and arms now and can actually hold a plank without collapsing in my shoulders (and do proper press ups which was one of my aims when I started with her).
If you didn't fancy a gym an arm/shoulder at home dumbbell workout would do the same.

@Stickortwister
Funny enough I've just started with small dumbbells so hopefully I'll start to see results. I pick up and carry my four year old a lot and carry him quite far so there must be muscles somewhere... But who knows where 🤣🤷‍♀️

I hate plank for same reason. I went to yoga yest and noticed I hunch and tense my shoulders, it's a protective stance. So I tried to flatten across my shoulders and that helped as you then engage the core more to hold the shoulders. I'm an hourglass so my abs/waist is just smaller than my shoulders and hips, so I figure this must have something to do with it, proportionately the abs are holding up a lot more weight 😅

Theres a guy I follow on Instagram called Rob - thinks his page is HeyDrRob and he gives all sorts of alternatives to planks and crunchies that won't hurt your back. He even gave guidance in one reel on how to plank if your shoulders hurt! It really targets the deeper core muscles so may be worth checking out??
Unless someone is going to come along and tell me hes a well known charlatan and I've been duped into following him