The plank challenge!

[Anxiousmumpleasehelp]

So in an effort to work on my terrible core strength I thought I'd try the plank challenge! I can do a minute (at a push) so have started with that rather than 20 seconds but literally after a minute I'm ready to collapse and in afew days I'm supposed to move up to 90 seconds and after 30 days it's FIVE MINUTES!

I'm just wondering has anyone successfully managed to do this?!!!!???

I do body combat and HIIT classes so am relatively fit from a cardio point of view but core strength it seems I have none! X

I know I will be told how wrong I am, but I just don’t see the point in planking. It does nothing for me.

I've no idea what the "plank challenge" is but we do this pose in my yoga class and I doubt the teacher would recommend 5 minutes! We are told to do it for as long as is comfortable. It's very good for core strength but it's not a competition!

The benefits of the plank and wall sits.

www.bbc.co.uk/news/health-66303982

Being able to do planks strengthens the core like no other exercise, and a strong core is the key to overall fitness. It also helps to maintain correct posture and, in my case, stopped me from getting lower back pain.

I have been doing the Bowflex 3-minute plank for 6 years or more and found it life-changing:

It takes a while to be able to hold a plank for even a minute, but don't give up as it's totally worth the effort. In time, you'll be able to do this:

Planks are particularly effective if combined with regular abdominal exercises. Try:

• Rebecca Louise's Best Abs
• Caroline Girvan's Braced Core and Abs

Edited to add: Being able to hold a plank also makes wall sits and push-ups soooo much easier, and these are excellent for strengthening legs and arms, respectively.

You can start a plank on your knees and elbows if you struggle. The main thing is to have a straight line. Are you zipping up your core, drawing your belly button to your spine and tightening your pelvic floor (as we get told in Pilates)? Personally, I think there are more enjoyable ways of getting a strong core than planking.

@DustyLee123 you might not have your form right.
Even just a minor adjustment sometimes I can feel it SO much more in my core

@Anxiousmumpleasehelp it definitely works, stick with it. I was up to 4 mins when I was doing it

Thanks everyone! I'm feeling even more motivated and you've just reminded me I've not done my plank for today lol!

Posture correct I think! Xx

I would like to try things like this but Ive never understood what people mean by zipping up your core and tightening your pelvic floor so am worried about it being in the wrong position. You can damage your back if you dont do these things right.

Look at this to check correct form, @soupfiend :

Having a big mirror can be useful.

I'm so glad I found this thread as I too am doing a plank challenge. This is a challenge from my gym, and started with a baseline and then a daily plank for 6 weeks. I'm on day 12 so far.

The guidance suggests increasing daily time by 10 to 15 seconds - which didn't work for me as my baseline was 2 minutes (big mistake - I should have started low!) I have to take a screenshot of the time each day as a record.

Anyway, I'm up to 3 minutes and 10 seconds so far, though it has been a bit of a struggle. I suffered a bit in my shoulders after the first couple of days but I'm determined to keep going.

I do Body Pump and E-Gym circuits, as well as yoga, a resistance band class and Zumba. The gym are offering extra core training sessions to the challenge participants but I don't want any more abs training just now!

Anyway, goodluck Anxiousmum. We can do this!

Wow @pandora206 3 minutes!!!!!! Amazing!

I will watch the YouTube video later to ensure my posture is correct!!!!!!!!!!! Xx

Just watched the video, it's really useful. I'm not sure I want to make it harder though! I think I'm doing okay with posture although I do have my feet slightly apart which apparently makes it easier.

UPDATE-so I'm three weeks in and am up to two minutes (although have to do the second minute on my knees). I've been focusing on posture/technique as people suggested and can really see a difference!!! I can almost see some definition in my stomach which I've not seen for at least seven years!!!!! My abs also feel much 'harder'. Thanks for the advice everyone. I'm going to stick at it and try and reach three minutes but don't think I'll get to five! I might then try some side planking on top! X

Told you!! 😎🥂😻

Imagine you're about to be punched in the stomach, its that tightening/bracing you do in that moment that you should be holding onto (this is what a PT told me once and it's stuck with me much more than the 'imagine a cord pulling your belly button in' that most instructors will say)

I'm now just over 4 weeks into my challenge and it's getting tougher. I felt it most in my arms and shoulders to begin with but now it's pretty much whole body.

I'm up to 4 mins 36 and aiming for 5 mins at the end of 6 weeks if I can. I mainly do it with straight arms (which is easier) but every few days go back to forearms for variation. Listening to music helps - I am trying to learn the words of a couple for my choir songs and so play these. It works best if the track is around the same length though I may hate these songs when I've finished the challenge!

I also started attending a core class at my gym (adding to other classes), which is tough but useful, as there are plank variations, crunches, bridges, etc.

I can see a difference in my body shape, particularly my lower abs where I'm starting to see some definition. I've had a bit of a paunch for years despite not being overweight. I'd put it down to having had babies including a C-section, and given up hope of shifting it, so I'm really pleased. I think it's also helped with my posture as I'm slightly round-shouldered.

Good luck @Anxiousmumpleasehelp We've got this!

@pandora206 wow four and a half minutes that's amazing well done you! I've not tried with my arms straight but maybe I should as I do sometimes find it's my shoulders struggling more than my core! Xx

Well done op! A tip for getting to 3 mins - I do a minute normal, then 30 secs each side then last minute normal if that makes sense. I find this much easier than 3 solid minutes with no change.

I love planking and try to do it every day. X

@bakewellbride - that's pretty much the same as the Bowflex 3-minute plank.

Try Caroline Girvan's 15 minutes plank variations @pandora206.

Links to both in one of my posts above.

I can't think of anything else that has made as much difference to my fitness and posture as daily planks. Sadly, many people don't realise, or they give up because it's so hard initially, but it's so totally worth it.

Well, I struggled through to the end of the six week challenge here. It wasn't easy towards the end and I'm never doing it again. However, I am really pleased I did - My final time was: 6 minutes 18 seconds. I found the last week or two really tough, and resorted to watching distracting YouTube videos to get through them, and shifted from straight arms to elbows every minute or so.

On a positive note, I'm fitter with better posture and I can feel the change in my shoulders and abs. And, I've actually got a fairly flat stomach (hooray).

Will I carry on? Maybe for a couple of minutes per day but not for longer periods.

I did take a look at the Caroline Givan plank variation videos, and might give some of the exercises a go. She's very impressive, isn't she? At the time, I didn't want to do 'extra' but maybe in the New Year.

How are you getting on @Anxiousmumpleasehelp ?

When you start Caroline's 15 minute plank challenge, you'll think you'll never do it. And then you just do it. 😎 (You get 5 seconds break after each 30 seconds segment...)

The Bowflex 3-minute plank is great everyday maintenance. I obviously can do it in my sleep, but it's good to have the clock right - though I turn down the sound and listen to the radio instead.

I'm really intrigued what you mean? That you find them easy?!

I'm intrigued as well.

Daily planking has changed my posture for the better, permantly relieved me of low back pain, and given me a really strong core (which in turn makes all other exercise sooooo much easier, including walking).