At 75 I started planking a year ago. I plank at least 5 days a week. The effect is noticeable. I’ve lost weight and firmed my core. More importantly I’ve improved my sense of well being. Feeling healthy is more important than how I look visually. My co worker’s are 50 to 55 years younger than me. Because I happily announced that I can plank for 2 minutes they have taken as a challenge. Now break time is PLANK TIME. lol
I’m sure the results would be beneficial. Once you accomplish a minute, you’ll be surprised how easy it is to increase the length of time 10 seconds more. Baby steps! I find slow controlled breathing in between movements helps. Rather than jumping from one to another movement. MELT into the next. Good luck to you!
That's very interesting; in what sense would it stop being effective, I wonder? I mean, I can think of longer planks being great for endurance and for more advanced people. Am I missing something? :)
@@Fitnessdy This was in Korean news. ruclips.net/video/17pZ1158_m4/видео.html I'm not sure of the principle behind it but it's basically saying that plank over 30 seconds or 1 minute at the most is not effective. They are saying that you should move on to moving exercise afterwards. I think you can use the translating function in youtube to understand it.
@@강태권-k2j , Apparently you did nothing more than simply read the title ! The video narrator goes on to explain how longer times will affect your fitness level, just like every other form of exercise.
I've never done planks, but have suffered from back pain for years! 5 months ago I started and could only do gold it x 5 sec. But now I can hold them for 2 minutes! It has helped my back so much
Correct way to do a plank 1. Lie flat on your stomach on a mat 2. Push yourself up onto your elbows 3. Make sure elbows are directly under your shoulders 4. Suck in your stomach and clench your butt as if you're trying to hold in a #2. This step ensures you're in a proper plank position. 5. Don't droop the upper back. This happens when you get tired. Some people hold their arms straight out, some like to hold the hands together. You can do either. It will take practice to do the plank correctly, especially step 4.
You convinced me! I’m not a plank fan, but I can do most anything for one minute. This will be my new summer challenge and we’ll see where I’m at in August! Thank you for all the great information! 😊
At first it was difficult..but after 1 week of regular planking for 1 min, i am able to do it upto 2min....now my next goal is to do for 3 min then 5 and then 10😊
I`ve been an advocate for plank for several years and since watching your presentation i`m now much more enlightened about the value. Thank you. I`ve placed this in my saved watchlist.🥰
I was doing planks everyday until I had to stop due to sciatica. I totally agree with all you've said here and love doing planks every day. I can't wait to get back to them once recovered. Keep the fantastic content coming
@Fitnessdy at the moment I'm just don't some gentle stretches, short walks and using my massage gun twice a day. I see my Dr on Wednesday and will get a refer to physio to help me further. I need to get back to running, kettlebells and planks as I really don't like being so inactive.
Awesome, but if you're looking at weight loss and BP control, you may need to shift your focus to cardio, pilates, and maybe even strength training. I'm just releasing a new video about best exercises for high BP shortly :)
@@sassysandie2865 Understood. Am eating 85% carnivore and this past week have started eating sweetn potatoes every other day. Lots of water, cup of te at bedtime. Any No greens(oxalates too high for kidneys) other suggestions, tips?
I just read comments and watch this video the way you explain to us is more than awesome. I was doing planks straight as you explained then a bodybuilding guy comes from no where and tell me that I shouldn't do that . He said to put my gluttes up which i wasn't comfortable with. But thank you for your advice i will follow this everyday. Another question i do Weights + HIIT and/or Weights + Calisthenics for 5 or 6 days a week. It's 3 weeks now. I feel so tired this weekend. I'm thinking to day 1 ,2 ,3 and rest day 4. Then do day 5, 6, 7 and rest for 2 days. Then start day 1 to 7 with same method
No wonder you feel tired, your workout plan is taxing your metabolism and your muscles don't seem to have time to recover. I would only do 2 days per week of strength training, 2 days of cardio, and 2 days of stretching/ mobility OR if you're using lower weights, you can combine cardio + strength 3 days per week, but like Monday, Wednesday and Friday. Then Tuesday and Thursday should be mobility & stretching, possibly abs if you didn't target them during the other workouts.
How much you can do (endurance) is based on your age and fitness level. HIIT is high intensity and will tire you out for days. I'm in my mid 60s and do advanced exercises 4 to 5 days a week with 2 day breaks between.
Are you talking about your body difference? There are some of us, who no matter how much we aren't going to start looing or having body benefits she claims we will. But even if one can't see it, you can be making those muscles interarlly stronger. Also for some people starting off doing it every single day if not use to it, isn't the best. Feel free to start with 2 or 3 days a week and work your way up.
I have done TWO minutes planks about three times per week for the last two years but I admit without as far as I can see any conspicuous improvement in the benefits mentioned in the video.. I am uncertain whether a change to only one minute planks but every day will have better success but I will give it a go.
Maybe (1) you're too advanced or (2) you're not using the right form. Depending on which is closer to reality, you need a different approach. Like in case (1) maybe you need multiple 1-2 minute planks per day OR harder variations and in case (2) correct posture and get back to it
@@Fitnessdy Thanks. Maintaining a basic plank position for two minutes is quite tough. (Try it yourself maybe to see.!) So I don't think i need harder versions. I am going to try the shortened one minute version every day (instead of 3 times per week) for a short while and see whether (or not) it makes any difference...
Thank you so much for such an informative vdo on "Plank". But a month ago I had a surgery for Umblical Hernia. When will it be safe for me to resume this exercise ? Please advise...
I think the typical waiting period after abdominal surgery is 6-12 weeks. So, wait two more weeks and then slowly start with some pelvic tilts and dead bugs to rebuild strength in that area. You can try some planks off your knees too if you feel strong enough, but please be mindful of any strain/ pain. Let me know how it goes!! 💕
hi like the video and am about to start regular planking as a result. My question is what is the difference between doing it ones elbows v on hands? thanks
Great to hear you're starting planks! Doing them on your elbows puts more focus on your frontal abs (6-pack), while on your hands, it also engages your shoulders and the entire core. Try both to see which one feels better for you!
Hello my dear, is it ok for me to do the planks exercise every day, as i am a AF, diabetic with BP patient. all of this is very well controlled, i am 74 yo. your kind advice is be appreciated. thanks and have a pleasant lovely day, God bless all.
Good question! Research shows that core stability exercises like planks can help reduce chronic back pain by strengthening the core, which in turn supports the spine. As for blood pressure: here's BBC explaining it better than me (www.google.com/amp/s/www.bbc.com/news/health-66303982.amp) Planks for flexibility and hamstring stretch: This is smth they teach in fitness trainer classes. Here's a medically reviewed article from Healthline saying this: www.healthline.com/health/fitness-exercise/plank-exercise-benefits But honestly this is better www.theptdc.com/articles/planks-the-magic-sauce-to-fix-hip-tightness-and-increase-mobility
I'm 70 and do 2 minute planks after resistance training. If you want a challenge put your elbows more forward in line with eyes as you look straight ahead.
Awesome tip! It's almost like using an ab wheel. My only concern with this is that it can be riskier for your shoulders. So, from your experience, do you have any issues there? On the other hand I imagine that your shoulders are pretty strong if you do resistance training😀
I have two questions: 1) what results were you hoping to see and not gettkng and 2) what other exercise are you adding for these results? Also, planking for a year with perfect posture means you might need to increase duration and difficulty because you're already great at it 😀
Planks are good, although I use Perfect Pushup device to save pressure on my wrists. Another great isometic is any sort of hanging on pullup bars. Since I started doing 15 to 20 second hangs in various positions last year, usually after doing some pullups, my biceps and triceps got bigger even though I'm 70. Look at gymnists, they spend a lot of time on bars and many of them have huge and muscular arms.
planks shouldn't put pressure on your wrists, unless you're doing them wrong. hanging from pull-up bars will not develop biceps and triceps. it probably came from something else you were doing. also, gymnasts do bodybuilding to build up their muscles.
I don't understand the difference between doing them on the elbows as opposed to up at full arm length on the hands. I've done both and can't see a big difference. I only do a 1 minute plank as part of my other floor exercises. I do other isometrics, piriformis stretches, balance exes, kegels, and walking for between 35 to 55 minutes a day total time. When my body says take a day off... I do. I try not to overdo things as I'm 91.
@@Fitnessdy OK. I recently upped from one minute to two. Should I extend the time to failure or should I feel a 'burn' in the muscles as I used to when using weights? I want the benefits, but I'm a little fearful of overdoing.
600? That means 10 minutes! Awesome!! You can technically plank too much, yes, so it's important to listen to your body. For example, your form will start to become poorer or you'll feel strain or pain afterward.
Yes, and I'm glad you're challenging me on this :) I actually learned this piece of info when I completed my PT course, and here's how it was explained (but again, if you feel like it's not the case, please challenge it again): In a straight plank, your body is more extended, and there's more of a tendency to rely on upper body strength if form breaks down. Ideally, though, a well-executed straight plank still requires substantial core engagement. Since you're holding your body further from the ground, your lower back and core need to work harder to maintain alignment, which can make it more challenging for the lower back compared to an elbow plank. In contrast, elbow planks can feel harder for many because they demand more from the deep core muscles to stabilize the body with less upper body assistance. However, the closer proximity to the ground reduces the lever length, which means there's often less stress on the lower back.
αγαπώ αυτό! στην πραγματικότητα έμαθα λίγα ελληνικά στο γυμνάσιο, οπότε χαίρομαι πολύ που με παρακολουθείς από εκεί :) Θα κάνω ό,τι μπορώ με τους υπότιτλους 💕
Planks can be tricky in your case because they involve core engagement and may increase intra-abdominal pressure, which can worsen symptoms like acid reflux or discomfort. However, if you want to try planks, start with an incline plank either from a wall or from a sturdy surface like a bench or table. This incline position reduces the pressure on your abdomen while still engaging your core. Focus on maintaining steady breathing throughout the exercise to avoid unnecessary strain. If you notice any discomfort or worsening symptoms during or after the plank, it’s best to stop and consult with a healthcare provider or physical therapist. They can give you personalized advice and suggest alternative core exercises that might be safer for you, such as bird dogs or pelvic tilts. Ultimately, it’s important to listen to your body. Not all exercises work the same for everyone, and it’s perfectly okay to adjust your routine to suit your needs. Let me know if you’d like ideas for other core-strengthening movements that might be more comfortable!
Start with 1 minute per day every day if you're a beginner (doesn't have to be the whole minute in one go if you can't do it). The goal is to eventually get to more, like 3-5 minutes in one interval every day
No, not really. I guess some people may have bigger glutes or a natural curve in the lumbar area. However, the point is to align your shoulders, hips and legs in one straight line. Can you share a video/ image of what you're referring to?
@@Fitnessdy see arched position at 17 seconds into he video. I’m confused I’d back should be arched or natural posture. ruclips.net/video/GbUjWY_zGQI/видео.htmlsi=G3z4v6LWD90_CFlL
The back is slightly arched there, but you can see they're not doing it on purpose because the abs are straight and the core is engaged. Each of our bodies look differently, some have bigger glutes/ naturally more prominent lumbar curve in the lower back. Your goal should be to keep your abs engaged and to not intentionally arch your back down towards the ground
It's a common problem; you may be leaning in front too much. Instead, try squeezing your abs, glutes and lats, driving your shoulder blades down and back. That's unless you don't have specific shoulder injuries or pain, in which case you should discuss this with a physical therapist 😃
Ouch! That sounds painful! Instead of fighting that pain, try elevating your legs on a soft surface like a Bosu ball or a medicine ball. This can reduce pressure on your toe while keeping your core (much more) engaged. You can also modify planks by doing knee planks, but make them harder by lifting one leg, doing shoulder taps, or trying plank walkouts. Alternatively, you can try dead bugs or Pilates hundreds for a similar effect on your core :)
Yes if you don't have other issues or pains (shoulders, lower back). You can start with an easier variation, such as from the wall or a counter top instead of the floor. Let me know how it goes!! Here are some examples: ruclips.net/video/aqUsJhihsBU/видео.html ruclips.net/video/nzHv446Lc7Q/видео.html
I'm in my 60s and have been doing planks for 10+ years. If it's your first time, you can do the plank with bent knees. you can find videos on RUclips on how to do this.
I wouldn't trust this youtuber. none of the people in the video are of her. instead, it's of various different people and theyre doing planks in different ways, some of them improperly.
You missed one KEY thing! Show how to properly to do a plank. You talked about it, shared some helpful stats...talked about parts of it but never once was was there an actual demonstration of doing a proper plank. There were many visuals of different kinds of planks...but some looked like they weren't quite doing it properly and others were doing plank variations. I can't give this video a like without showing a proper plank...sorry.
Daily planking can put pressure on the feet, which might aggravate bunions if not careful. Try planking on a softer surface or modifying foot positioning to reduce strain.
I am not Doing Excise Regaularly postpone. Hiw to do Regular Excise How to know importance of Exceis. Age of 50 i drop and continue more than 500 times
What I feel always helps is make a weekly to-do list with everything you have to do. And then pencil in the exact days and hour when you exercise for at least 30 minutes. It also helps to get a fitness partner that motivates you OR hire an online personal trainer. 🤞good luck and lmk how it goes!!
ruclips.net/video/87FHx6NF0tc/видео.html Though you can also consider the chair plank. Here's a great explanation: ruclips.net/video/66wuEksvTeI/видео.html
And don't forget to add plankton to your diet when you embark on a daily routine of doing planks. The individual organisms constituting plankton are called plankters which serve to minimize the discomfort experienced when doing multi-minute planks. 😉
If your shoulders hurt after 15 seconds of planking, it likely means your form needs adjustment. Make sure your shoulders are directly above your elbows, not too far forward, to avoid strain. Also, engage your core and squeeze your glutes to prevent your hips from sagging, which can put extra pressure on your shoulders. Plus, engage your scapula by focusing on keeping your shoulder blades retracted (aka back and down). You can also do a full plank off your palms, but make sure they're also directly under your shoulders. Let me know how this feels :)
You're right, I didn't explain how a person can engage/ brace their core. However, I don't find anything wrong with the word 'engage.' Can you explain why it's wrong so I can make up my mind on whether to avoid it? 😀
Hmmm... why mostly hip flexors? Those shouldn't be involved at all if you do it right. Also, you can increase intensity with lomger intervals, different grips, or adding instability (i.e., bosu ball)
@@Fitnessdy Its nice to be asked since most people don't care at all if they re right or wrong. The truth is that on the plank the muscles wich hold that position are the hip flexors since you are holding a hip flexion staticly. Also It just so happens that they are some of the most powerful muscles on the body, just as the spinal erectors an hip extensors. Its also true that by doing a cruch while planning you develop you ABS( biomecanics), how ever the tention is still mostly hip flexors. Alternatives👇 -Crunches( flor, bench, high bar or in paralels) -Revers crunches( flor, bench....) -Others( Dragón flags, front lever, human flag.....)
There are various ways to increase intensity 1. Holding it for longer 2. Raising 1 arm, one leg, or one of each off the floor 3. Doing it on your hands instead of elbows combined with #2 Etc.
I'm offended.. why are all these plankers rail thin?! LOL I plank regularly but I am clearly 300lbs.. but its all true.. improved posture, core strength and no back pain. But I will admit, my body composition has definitely changed although the scale has not LOL Gotta be strong no matter your size 🙂
You don’t really say HOW to do a plank!! The videos show people doing all sorts of things and it sounds as if some do it for a long while each day, not a minute. Please clarify. Mike
Thank you for your feedback. Yes, you're right, I made this video only to discuss what happens to your body after planking regularly, i.e., the benefits. I'll think about doing a video solely about form and mistakes, though, so thanks for suggesting it 💕
Planks do mainly strengthen the core, but they also indirectly benefit the shoulders, arms, and back by engaging these areas to maintain stability. The effects on other muscle groups are more about endurance rather than anything
Thanks for the feedback. You're right, how-to videos are great! However, I intended this one to educate people on the benefits of starting planks. I'll consider your suggestion as well, though :)
WRONG! doing planks will NOT slim down the belly nor build up your shoulders, back, lats or anything else. the purpose of the plank is to develop the core. it definitely will NOT lengthen the hamstrings.
Hey! You're right that planks primarily target the core. However, while they don't directly slim the belly or grow the shoulders, they do engage multiple muscles, including stabilizing muscles in your back and shoulders. Planks can help with flexibility, too. I responded to your other comments with more sources. Thanks for sharing your thoughts! www.theptdc.com/articles/planks-the-magic-sauce-to-fix-hip-tightness-and-increase-mobility
This is not so accurate, others extensive research (sensors attached to brain ) shows three minutes of squats especially due to spatial preproceptive benefits for brain. Plank is hard on shoulders, do dynamic ones if your'e crazy about it. (when you step foot to side and back)
That is the worst recruitment of the core I’ve ever seen! That initial picture shows a woman hanging on her hip flexors and not using her transverse abdominous at all. The key is a straight flat back. Her posture will cause injuries not prevent them
Very observant. 👏 This video is a Hodge Podge of videos taken from various places. A lot of people are doing the plank wrong. I wouldn't trust anything said or presented here.
Planks can definitely be tricky, especially if you’re feeling strain in your back. A couple of things can help improve your form and take the pressure off your lower back: 1. Engage your core: Focus on tightening your abs throughout the plank to keep your spine neutral and supported. 2. Check your alignment: Make sure your body forms a straight line from head to heels. Avoid letting your hips sag or rise too high. 3. Start with modified planks: Try doing planks on your knees or against a wall first, then gradually work your way up to a full plank. Lmk how your back feels when you try these adjustments!
Actually this channel is run by humans and so are the videos and scripts 😀 I (the person writing you this) am also a cardio and fitness trainer. This specific video is based on the knowledge I have from courses & gym practice. You can find more about who we are in the channel's description :) also, if you know any AI who can pull this together in 10 minutes, PLEASE drop me a link 😅
@@Fitnessdy I see maybe you should at least show a live commentator and ACTUAL REAL HUMANS doing the demonstrations… well maybe 10 minutes was a way to indicate “short “ but one hour is definitely plausible
I’m confused: you spent the first part of the video talking about planting just for one minute every day. And then you end it with talking about planking for 20 minutes. What is the real thing you’re trying to tell us?
Maybe you didn't follow the next things I said: "But do you really need 20 minutes of planking every day to achieve that? I would argue not, especially if you’re a beginner. Even the study authors said they adjusted the breaks and plank duration according to participants’ rates of perceived effort. So the basic idea would be to challenge yourself as much as you can without pushing past the limit of actual pain." :)
Hey, thanks for the feedback! It's much appreciated. I'll do my best to change up the tunes and narration. I'm definitely not perfect :)) but trying to do my best!
Hey, social media titles do have to contain some sort of "hook" :) but apart from that, I try my best to offer solid info. Can you please suggest what I can improve here? Last thing I wans is to leave people feel like they've wasted their time watching? Thanks!
At 75 I started planking a year ago. I plank at least 5 days a week. The effect is noticeable. I’ve lost weight and firmed my core. More importantly I’ve improved my sense of well being. Feeling healthy is more important than how I look visually. My co worker’s are 50 to 55 years younger than me. Because I happily announced that I can plank for 2 minutes they have taken as a challenge. Now break time is PLANK TIME. lol
I’m sure the results would be beneficial. Once you accomplish a minute, you’ll be surprised how easy it is to increase the length of time 10 seconds more. Baby steps! I find slow controlled breathing in between movements helps. Rather than jumping from one to another movement. MELT into the next. Good luck to you!
Love this!! Thanks for sharing!! 🤩
This channel increases my knowledge about exercise. It is said that planking over one minute is not effective.
That's very interesting; in what sense would it stop being effective, I wonder? I mean, I can think of longer planks being great for endurance and for more advanced people. Am I missing something? :)
@@Fitnessdy This was in Korean news. ruclips.net/video/17pZ1158_m4/видео.html I'm not sure of the principle behind it but it's basically saying that plank over 30 seconds or 1 minute at the most is not effective. They are saying that you should move on to moving exercise afterwards. I think you can use the translating function in youtube to understand it.
rather than questioning the poster, you should provide the "research" that says it is beneficial
Planking every day has got to be better than doing nothing at all. !!
@@강태권-k2j , Apparently you did nothing more than simply read the title ! The video narrator goes on to explain how longer times will affect your fitness level, just like every other form of exercise.
I've never done planks, but have suffered from back pain for years! 5 months ago I started and could only do gold it x 5 sec. But now I can hold them for 2 minutes! It has helped my back so much
Glad to hear and thanks for sharing your experience! Did you start with a full plank or modified?
@@Fitnessdy full plank
Correct way to do a plank
1. Lie flat on your stomach on a mat
2. Push yourself up onto your elbows
3. Make sure elbows are directly under your shoulders
4. Suck in your stomach and clench your butt as if you're trying to hold in a #2. This step ensures you're in a proper plank position.
5. Don't droop the upper back. This happens when you get tired.
Some people hold their arms straight out, some like to hold the hands together. You can do either.
It will take practice to do the plank correctly, especially step 4.
100% 🎯
Can planking be done in loose, organic cotton clothes by ovo-lactic vegans?
@@Fitnessdy you should have explained how to so a plank instead of rambling for 8 minutes
thanks, the video should have explained this
@@nancymatro8029 Step One: Comprehend the Video Title.
Planking resulted in an increase in the definition of my midsection. It looks really great!
Great to hear! Any other exercises you've done for your abs, or just this one?
You convinced me! I’m not a plank fan, but I can do most anything for one minute. This will be my new summer challenge and we’ll see where I’m at in August! Thank you for all the great information! 😊
Fantastic! I'd like to ask you to follow up in August if you remember 😀 until then, best of luck 🩵
So how'd it go?
Yes do tell…
apparently doing planks didn't do anything the RUclipsr claimed. I've been doing planks for 10+ years. the only thing it does is build core strength.
At first it was difficult..but after 1 week of regular planking for 1 min, i am able to do it upto 2min....now my next goal is to do for 3 min then 5 and then 10😊
Those are awesome goals 🤩💪
3 mins daily, 30sec cool offs in between 1 min
@VideoRandomChannel then it's easy
Sweet!
I`ve been an advocate for plank for several years and since watching your presentation i`m now much more enlightened about the value. Thank you. I`ve placed this in my saved watchlist.🥰
Excellent! Glad to help and thanks for letting me know! :)
@@Fitnessdy you're so very welcome. Keep up the great education.
Yes you have convinced me to do planks everyday outside of my schedule strength training classes. Thank you.
Great to hear! Let me know how it works out for you :)
I hate planks, but i'll be starting planks this evening. Thank you for the inspiration.
Wishing you luck! Let me know how it goes!!
I was doing planks everyday until I had to stop due to sciatica. I totally agree with all you've said here and love doing planks every day. I can't wait to get back to them once recovered. Keep the fantastic content coming
Thanks so much, Kelly! I'm sorry to hear about your sciatica. What are you doing to combat it?
@Fitnessdy at the moment I'm just don't some gentle stretches, short walks and using my massage gun twice a day. I see my Dr on Wednesday and will get a refer to physio to help me further. I need to get back to running, kettlebells and planks as I really don't like being so inactive.
I hope your sciatica dimenishes soon. It hurts. But last time I had it, it was gone all of a sudden. Take care!
You got sciatica from doing the planks wrong. Just like the picture in her description
Thanks for sharing your experience. It has motivated me to try.
An excelllent video on plank!
Thanks so much for sharing
Glad you liked it!
Thanks!
Thank you so much for your support, Sam!!
Just started doing planks about a week ago after watching a 82 year old lady who did a 3 minute plank. Hoping for weight loss and BP control.
Awesome, but if you're looking at weight loss and BP control, you may need to shift your focus to cardio, pilates, and maybe even strength training. I'm just releasing a new video about best exercises for high BP shortly :)
Your diet is important for weight loss. Exercise used alone won’t do it.
@@sassysandie2865 Understood. Am eating 85% carnivore and this past week have started eating sweetn potatoes every other day. Lots of water, cup of te at bedtime. Any No greens(oxalates too high for kidneys) other suggestions, tips?
Doing planks will not result in weight lost. You need to do cardio and watch what you eat to lose weight.
It's great excercise ❤❤❤i have a scoliosis and even can do this excercise as I practise every day and it really strenght all body❤and helps a lot❤
Awesome, I'm glad it helps!!
I just read comments and watch this video the way you explain to us is more than awesome. I was doing planks straight as you explained then a bodybuilding guy comes from no where and tell me that I shouldn't do that . He said to put my gluttes up which i wasn't comfortable with. But thank you for your advice i will follow this everyday.
Another question i do Weights + HIIT and/or Weights + Calisthenics for 5 or 6 days a week. It's 3 weeks now. I feel so tired this weekend. I'm thinking to day 1 ,2 ,3 and rest day 4. Then do day 5, 6, 7 and rest for 2 days.
Then start day 1 to 7 with same method
No wonder you feel tired, your workout plan is taxing your metabolism and your muscles don't seem to have time to recover. I would only do 2 days per week of strength training, 2 days of cardio, and 2 days of stretching/ mobility OR if you're using lower weights, you can combine cardio + strength 3 days per week, but like Monday, Wednesday and Friday. Then Tuesday and Thursday should be mobility & stretching, possibly abs if you didn't target them during the other workouts.
@Fitnessdy thank you for this beautiful advice I will follow it thanks
If the bodybuilder is jacked and has a six-pack, I'd do what he tells you. This RUclipsr does not know how to do a proper plank.
How much you can do (endurance) is based on your age and fitness level. HIIT is high intensity and will tire you out for days. I'm in my mid 60s and do advanced exercises 4 to 5 days a week with 2 day breaks between.
Take rests when you need to. Bodybuilders don't go all out every day. They often do lighter weights every few weeks to give the muscles a rest.
I do one plank for one minute and haven’t noticed any difference but I’ll keep doing it!
Since when you started?
Maybe it's too easy for you or aren't recruiting the proper muscles. Care to share more details?
WRONG! No one sees results instantly.
You won't notice any difference immediately. Like everything else, it takes a awhile to notice changes.
Are you talking about your body difference? There are some of us, who no matter how much we aren't going to start looing or having body benefits she claims we will. But even if one can't see it, you can be making those muscles interarlly stronger.
Also for some people starting off doing it every single day if not use to it, isn't the best. Feel free to start with 2 or 3 days a week and work your way up.
I can now do a 4 min plank (not bad for a 69 yr old) lol. I really don’t think I could do it without upbeat music though 😊 it really helps!
Great job!
Very good! 👏🎉
I luv planks EVERYDAY FOR 40 SECONDS❗️❗️ feeling great❗️
Awesome!!
Thank you! I love my planks and have been doing them for quite a while! Just great!
Glad you like them! I'm preparing a new one about facts nobody tells you about planks, so stay tuned :D
@@Fitnessdy
I have just turned 69 and look forward to it! Thank you!
I have done TWO minutes planks about three times per week for the last two years but I admit without as far as I can see any conspicuous improvement in the benefits mentioned in the video.. I am uncertain whether a change to only one minute planks but every day will have better success but I will give it a go.
Doesn’t she mention every day unlike three times a week???
Maybe (1) you're too advanced or (2) you're not using the right form. Depending on which is closer to reality, you need a different approach. Like in case (1) maybe you need multiple 1-2 minute planks per day OR harder variations and in case (2) correct posture and get back to it
@@Fitnessdy Thanks. Maintaining a basic plank position for two minutes is quite tough. (Try it yourself maybe to see.!) So I don't think i need harder versions. I am going to try the shortened one minute version every day (instead of 3 times per week) for a short while and see whether (or not) it makes any difference...
Such a great channel about excercise, good work 👏
Glad you think so!
Like HIIT workouts and Yoga including planks. Doing different stuff feels best for me.
Exactly, they make a great match. I prefer to pair HIIT with pilates
Very encouragng talk on planks 👍
Glad you think so!
Great video, very informative
Glad it was helpful! Thanks for the support!
Nice survey. I do a 90sec plank (Elbows, toes, straight back) almost every day. Sometimes twice a day. I'm a ♂︎septuagenarian.
Awesome! I just had a comment a couple of days ago saying people over 50 may find it too hard to do this exercise :)
@@Fitnessdy I started off just doing 30sec cause I used to weigh almost 300lbs. Down 5 pant sizes now..... much easier to do planks. Do-able.
Thank you so much for such an informative vdo on "Plank". But a month ago I had a surgery for Umblical Hernia. When will it be safe for me to resume this exercise ? Please advise...
I think the typical waiting period after abdominal surgery is 6-12 weeks. So, wait two more weeks and then slowly start with some pelvic tilts and dead bugs to rebuild strength in that area. You can try some planks off your knees too if you feel strong enough, but please be mindful of any strain/ pain. Let me know how it goes!! 💕
Wonderful starting tomorrow
Let me know how it goes! Good luck!! 💕
@@Fitnessdy it's a very good feeling
Very well done!
Thank you very much!
Yes. Thanks for the video
You bet! Thanks for sharing your support
Thank you🌹✨
Thank you as well for the comment!! 😊
Sounds like an interesting challenge to try!
It is!
Yes you convinced me thank you 🙏🏻
Yay!! :)
Thanks for the awesome content
Glad you enjoy it!
hi like the video and am about to start regular planking as a result. My question is what is the difference between doing it ones elbows v on hands? thanks
Great to hear you're starting planks! Doing them on your elbows puts more focus on your frontal abs (6-pack), while on your hands, it also engages your shoulders and the entire core. Try both to see which one feels better for you!
@@Fitnessdy many thanks will do! have a fab weekend..
You too!
Hello my dear, is it ok for me to do the planks exercise every day, as i am a AF, diabetic with BP patient. all of this is very well controlled, i am 74 yo. your kind advice is be appreciated. thanks and have a pleasant lovely day, God bless all.
Start with an easy modification if your doctor agrees, such as from a counter top (your hands should be on the table/ countertop, not your feet 😀).
where did you get the research that says dong planks will decrease high blood pressure, decrease chronic back pain, and improve flexibility?
Good question! Research shows that core stability exercises like planks can help reduce chronic back pain by strengthening the core, which in turn supports the spine. As for blood pressure: here's BBC explaining it better than me (www.google.com/amp/s/www.bbc.com/news/health-66303982.amp)
Planks for flexibility and hamstring stretch: This is smth they teach in fitness trainer classes. Here's a medically reviewed article from Healthline saying this: www.healthline.com/health/fitness-exercise/plank-exercise-benefits
But honestly this is better www.theptdc.com/articles/planks-the-magic-sauce-to-fix-hip-tightness-and-increase-mobility
My right hand cannot lie flat. Will results be similar if I use my elbows? This is an easy move I can add to my 20-minute routine.
Sure, do an elbow plank, it'll be better for your back too :)
Count me in!
Will do :) Let me know how the challenge goes for you!
I’m inspired
Lmk how it goes 😀
I'm 70 and do 2 minute planks after resistance training. If you want a challenge put your elbows more forward in line with eyes as you look straight ahead.
Awesome tip! It's almost like using an ab wheel. My only concern with this is that it can be riskier for your shoulders. So, from your experience, do you have any issues there? On the other hand I imagine that your shoulders are pretty strong if you do resistance training😀
@@FitnessdyI don't really feel it too much in the shoulders, it's the abs that really burn doing it. It will though put more stress on the arms.
That's great!!
Good afternoon is wall planking a good place to start I can't get on the floor and I have lumbar stenosis will this help.
Thank you
Yes, definitely great place to start :)
Yes , most definitely
Yes I will start from tomorrow
Fingers crossed, let me know how it works out for you!!
Yes, i minute a day is great!
Yes, convinced!
Great!! Let me know how it goes 😀
Best info ive watched yet.
Thank you!! 💕
I DO A PERFECT POSTURE BUT U HAVE TO BE AWARE OF THE PART YOU EXCERCISE..i HAVENT SEEN RESULTS INONE YEAR....OF DOING IT EVERYDAY FOR 1 MINUTE
I have two questions: 1) what results were you hoping to see and not gettkng and 2) what other exercise are you adding for these results? Also, planking for a year with perfect posture means you might need to increase duration and difficulty because you're already great at it 😀
Planks are good, although I use Perfect Pushup device to save pressure on my wrists. Another great isometic is any sort of hanging on pullup bars. Since I started doing 15 to 20 second hangs in various positions last year, usually after doing some pullups, my biceps and triceps got bigger even though I'm 70. Look at gymnists, they spend a lot of time on bars and many of them have huge and muscular arms.
Yeah, 100%
planks shouldn't put pressure on your wrists, unless you're doing them wrong.
hanging from pull-up bars will not develop biceps and triceps. it probably came from something else you were doing. also, gymnasts do bodybuilding to build up their muscles.
@@morrisboris6877 Well I was doing a lot more pullups as well. I do curls but once I started going more pullups that really helped.
Great content, but the looping music in the background was really, really annoying.
Hey, thanks for sharing your feedback!! I'll take it into account for future videos 😃
I don't understand the difference between doing them on the elbows as opposed to up at full arm length on the hands. I've done both and can't see a big difference. I only do a 1 minute plank as part of my other floor exercises. I do other isometrics, piriformis stretches, balance exes, kegels, and walking for between 35 to 55 minutes a day total time. When my body says take a day off... I do. I try not to overdo things as I'm 91.
Wow, that's great :) as for your question, typically full planks are considered harder for the abs & wrists, and elbow ones harder for the back
@@Fitnessdy OK. I recently upped from one minute to two. Should I extend the time to failure or should I feel a 'burn' in the muscles as I used to when using weights? I want the benefits, but I'm a little fearful of overdoing.
I am seeing the benefits
That's great!!
Just turned 75 I do some physical activity everyday. Most of my activity includes planking for a count of 600. Can you plank too much
600? That means 10 minutes! Awesome!! You can technically plank too much, yes, so it's important to listen to your body. For example, your form will start to become poorer or you'll feel strain or pain afterward.
She seems to imply straight plank is more effective than elbow planks. I find elbow planks to be more difficult than straight plank.
Yes, and I'm glad you're challenging me on this :) I actually learned this piece of info when I completed my PT course, and here's how it was explained (but again, if you feel like it's not the case, please challenge it again):
In a straight plank, your body is more extended, and there's more of a tendency to rely on upper body strength if form breaks down. Ideally, though, a well-executed straight plank still requires substantial core engagement. Since you're holding your body further from the ground, your lower back and core need to work harder to maintain alignment, which can make it more challenging for the lower back compared to an elbow plank.
In contrast, elbow planks can feel harder for many because they demand more from the deep core muscles to stabilize the body with less upper body assistance. However, the closer proximity to the ground reduces the lever length, which means there's often less stress on the lower back.
@@Fitnessdy Thanks for the explanation. I do have a bit of lower back issue. So, by your explanation, elbow plank might work better for me.
Ελληνικοί υπότιτλοι παρακαλω πολύ.!!!❤❤❤
αγαπώ αυτό! στην πραγματικότητα έμαθα λίγα ελληνικά στο γυμνάσιο, οπότε χαίρομαι πολύ που με παρακολουθείς από εκεί :) Θα κάνω ό,τι μπορώ με τους υπότιτλους 💕
Ευχαριστώ πολύ.!!!
Το εκτιμω.!!!
How does it work with hiatus hernia
Planks can be tricky in your case because they involve core engagement and may increase intra-abdominal pressure, which can worsen symptoms like acid reflux or discomfort. However, if you want to try planks, start with an incline plank either from a wall or from a sturdy surface like a bench or table. This incline position reduces the pressure on your abdomen while still engaging your core. Focus on maintaining steady breathing throughout the exercise to avoid unnecessary strain.
If you notice any discomfort or worsening symptoms during or after the plank, it’s best to stop and consult with a healthcare provider or physical therapist. They can give you personalized advice and suggest alternative core exercises that might be safer for you, such as bird dogs or pelvic tilts.
Ultimately, it’s important to listen to your body. Not all exercises work the same for everyone, and it’s perfectly okay to adjust your routine to suit your needs. Let me know if you’d like ideas for other core-strengthening movements that might be more comfortable!
How many minutes a day? And week ?
Start with 1 minute per day every day if you're a beginner (doesn't have to be the whole minute in one go if you can't do it). The goal is to eventually get to more, like 3-5 minutes in one interval every day
Is it safe to keep back arched during a plank? Most other experts show curved/rounded posture while planking.
No, not really. I guess some people may have bigger glutes or a natural curve in the lumbar area. However, the point is to align your shoulders, hips and legs in one straight line. Can you share a video/ image of what you're referring to?
@@Fitnessdy see arched position at 17 seconds into he video. I’m confused I’d back should be arched or natural posture. ruclips.net/video/GbUjWY_zGQI/видео.htmlsi=G3z4v6LWD90_CFlL
The back is slightly arched there, but you can see they're not doing it on purpose because the abs are straight and the core is engaged. Each of our bodies look differently, some have bigger glutes/ naturally more prominent lumbar curve in the lower back. Your goal should be to keep your abs engaged and to not intentionally arch your back down towards the ground
@@Fitnessdy thank you for explaining and engaging with your followers. You get A+ for that.
That's bad form. Lots of know-it-alls on RUclips doing it wrong.
Yes and yes ❤
💕
It hurts my shoulder
It's a common problem; you may be leaning in front too much. Instead, try squeezing your abs, glutes and lats, driving your shoulder blades down and back. That's unless you don't have specific shoulder injuries or pain, in which case you should discuss this with a physical therapist 😃
I hate that commercial for 15 minutes, I went to eat something I didn’t watch it😊
I’ve got a bone spur in the joint of my big toe so doing planks aggravates that joint. I still try to do them and end up icing my big toe.
Ouch! That sounds painful! Instead of fighting that pain, try elevating your legs on a soft surface like a Bosu ball or a medicine ball. This can reduce pressure on your toe while keeping your core (much more) engaged. You can also modify planks by doing knee planks, but make them harder by lifting one leg, doing shoulder taps, or trying plank walkouts. Alternatively, you can try dead bugs or Pilates hundreds for a similar effect on your core :)
@@Fitnessdy I place the bottom of my feet against a flat surface so my toes aren’t bent.
1st week 4 sets 15seconds
Awesome!!
Is it safe for seniors over 60 years old to do plank?
Yes if you don't have other issues or pains (shoulders, lower back). You can start with an easier variation, such as from the wall or a counter top instead of the floor. Let me know how it goes!!
Here are some examples:
ruclips.net/video/aqUsJhihsBU/видео.html
ruclips.net/video/nzHv446Lc7Q/видео.html
Thanks, shall give it a try soon...😊👍
WTF!?
I'm in my 60s and have been doing planks for 10+ years. If it's your first time, you can do the plank with bent knees. you can find videos on RUclips on how to do this.
I wouldn't trust this youtuber. none of the people in the video are of her. instead, it's of various different people and theyre doing planks in different ways, some of them improperly.
You missed one KEY thing! Show how to properly to do a plank. You talked about it, shared some helpful stats...talked about parts of it but never once was was there an actual demonstration of doing a proper plank. There were many visuals of different kinds of planks...but some looked like they weren't quite doing it properly and others were doing plank variations. I can't give this video a like without showing a proper plank...sorry.
Love this, yes, you're exactly right! Thanks for the feedback!
planks separates the masses quickly
Don't know if I missed the joke 😀
I did 4 minutes plank
Awesome!! Was it hard? 😀
But will daily planking make bunions worse?
Daily planking can put pressure on the feet, which might aggravate bunions if not careful. Try planking on a softer surface or modifying foot positioning to reduce strain.
@Fitnessdy Thank you!
I am not Doing Excise Regaularly postpone. Hiw to do Regular Excise How to know importance of Exceis. Age of 50 i drop and continue more than 500 times
What I feel always helps is make a weekly to-do list with everything you have to do. And then pencil in the exact days and hour when you exercise for at least 30 minutes. It also helps to get a fitness partner that motivates you OR hire an online personal trainer. 🤞good luck and lmk how it goes!!
Lets see people 50 + years old doing these.
ruclips.net/video/87FHx6NF0tc/видео.html
Though you can also consider the chair plank. Here's a great explanation: ruclips.net/video/66wuEksvTeI/видео.html
@@Fitnessdy one person compared to all those younger people. Really.
I see what you mean. However, the chair, tabletop, or even wall plank variation can be good places to start
@@Fitnessdy why not? people over fifty can be just as fit. I am over 70 and do planks every day.
Oh yeah. 50 is so old. No way. Really.
And don't forget to add plankton to your diet when you embark on a daily routine of doing planks. The individual organisms constituting plankton are called plankters which serve to minimize the discomfort experienced when doing multi-minute planks. 😉
:))) love this!!
I can plank about a minute
But after 15 seconds my shoulders start to hurt
If your shoulders hurt after 15 seconds of planking, it likely means your form needs adjustment. Make sure your shoulders are directly above your elbows, not too far forward, to avoid strain. Also, engage your core and squeeze your glutes to prevent your hips from sagging, which can put extra pressure on your shoulders. Plus, engage your scapula by focusing on keeping your shoulder blades retracted (aka back and down). You can also do a full plank off your palms, but make sure they're also directly under your shoulders. Let me know how this feels :)
Engage core? How does one engage the core. Whenever anyone, especially on RUclips, say that, I know they know nothing about anything.
You're right, I didn't explain how a person can engage/ brace their core. However, I don't find anything wrong with the word 'engage.' Can you explain why it's wrong so I can make up my mind on whether to avoid it? 😀
Dont plank, is mostly a hip flexors movement wich is hard to increase intesity anyways
Hmmm... why mostly hip flexors? Those shouldn't be involved at all if you do it right. Also, you can increase intensity with lomger intervals, different grips, or adding instability (i.e., bosu ball)
@@Fitnessdy Its nice to be asked since most people don't care at all if they re right or wrong. The truth is that on the plank the muscles wich hold that position are the hip flexors since you are holding a hip flexion staticly. Also It just so happens that they are some of the most powerful muscles on the body, just as the spinal erectors an hip extensors.
Its also true that by doing a cruch while planning you develop you ABS( biomecanics), how ever the tention is still mostly hip flexors.
Alternatives👇
-Crunches( flor, bench, high bar or in paralels)
-Revers crunches( flor, bench....)
-Others( Dragón flags, front lever, human flag.....)
Thanks for your explanation!!
There are various ways to increase intensity
1. Holding it for longer
2. Raising 1 arm, one leg, or one of each off the floor
3. Doing it on your hands instead of elbows combined with #2
Etc.
@@morrisboris6877 Well, crunches are still better
I'm offended.. why are all these plankers rail thin?! LOL I plank regularly but I am clearly 300lbs.. but its all true.. improved posture, core strength and no back pain. But I will admit, my body composition has definitely changed although the scale has not LOL Gotta be strong no matter your size 🙂
100% hit the nail on the head!! Strength and body composition are some of the best fitness goals
So basically, yes.
😃
You don’t really say HOW to do a plank!! The videos show people doing all sorts of things and it sounds as if some do it for a long while each day, not a minute. Please clarify. Mike
Thank you for your feedback. Yes, you're right, I made this video only to discuss what happens to your body after planking regularly, i.e., the benefits. I'll think about doing a video solely about form and mistakes, though, so thanks for suggesting it 💕
planks will increase core strength only, not anywhere else.
Planks do mainly strengthen the core, but they also indirectly benefit the shoulders, arms, and back by engaging these areas to maintain stability. The effects on other muscle groups are more about endurance rather than anything
Hoping to be shown the correct way to plank….
Thanks for the feedback. You're right, how-to videos are great! However, I intended this one to educate people on the benefits of starting planks. I'll consider your suggestion as well, though :)
@@Fitnessdy thanks, will you soon do a “how to@?
I just wrote a script about planking tips :)
@@Fitnessdy a script for a new ep?
WRONG! doing planks will NOT slim down the belly nor build up your shoulders, back, lats or anything else. the purpose of the plank is to develop the core. it definitely will NOT lengthen the hamstrings.
Hey! You're right that planks primarily target the core. However, while they don't directly slim the belly or grow the shoulders, they do engage multiple muscles, including stabilizing muscles in your back and shoulders. Planks can help with flexibility, too. I responded to your other comments with more sources. Thanks for sharing your thoughts!
www.theptdc.com/articles/planks-the-magic-sauce-to-fix-hip-tightness-and-increase-mobility
How about showing some people older than 40 in these videos ? Not to mention much , much older ones…
Thank you for the feedback! I will take it into account
Some of the examples shown has poor form...
Thank you for the heads up!
@@Fitnessdyyou
❤❤❤
Thank you for showing your love, great to have you here 💕
This is not so accurate, others extensive research (sensors attached to brain ) shows three minutes of squats especially due to spatial preproceptive benefits for brain.
Plank is hard on shoulders, do dynamic ones if your'e crazy about it. (when you step foot to side and back)
That's very interesting, I'll look into it, thanks! If you happen to still have that research, send me a link pls 🙂
@@Fitnessdy study was done by BBC.
It was reported in a foreign language. I look while you search.
Personally suffering from recent knee issues I have come to appreciate squats.
Isn't a minute a day too little
You'd think so, but it's actually a great start for beginners
That is the worst recruitment of the core I’ve ever seen! That initial picture shows a woman hanging on her hip flexors and not using her transverse abdominous at all. The key is a straight flat back. Her posture will cause injuries not prevent them
Her glutes are also more prominent, which distorts the view a bit
Very observant. 👏 This video is a Hodge Podge of videos taken from various places. A lot of people are doing the plank wrong. I wouldn't trust anything said or presented here.
❤
The main problem is how hell to perform a normal plank without crashing my back
Planks can definitely be tricky, especially if you’re feeling strain in your back. A couple of things can help improve your form and take the pressure off your lower back:
1. Engage your core: Focus on tightening your abs throughout the plank to keep your spine neutral and supported.
2. Check your alignment: Make sure your body forms a straight line from head to heels. Avoid letting your hips sag or rise too high.
3. Start with modified planks: Try doing planks on your knees or against a wall first, then gradually work your way up to a full plank.
Lmk how your back feels when you try these adjustments!
AI AIAI PROBABLY TOOK 10 minutes to put together 😞
Actually this channel is run by humans and so are the videos and scripts 😀 I (the person writing you this) am also a cardio and fitness trainer. This specific video is based on the knowledge I have from courses & gym practice. You can find more about who we are in the channel's description :) also, if you know any AI who can pull this together in 10 minutes, PLEASE drop me a link 😅
@@Fitnessdy I see maybe you should at least show a live commentator and ACTUAL REAL HUMANS doing the demonstrations… well maybe 10 minutes was a way to indicate “short “ but one hour is definitely plausible
Thanks for the feedback and you being so polite. It's a good suggestion :)
@@Fitnessdy your welcome 👍🏼
You spelled, sprinting, wrong.
😅
Oil
😅 why?
I’m confused: you spent the first part of the video talking about planting just for one minute every day. And then you end it with talking about planking for 20 minutes. What is the real thing you’re trying to tell us?
Maybe you didn't follow the next things I said:
"But do you really need 20 minutes of planking every day to achieve that?
I would argue not, especially if you’re a beginner. Even the study authors said they adjusted the breaks and plank duration according to participants’ rates of perceived effort.
So the basic idea would be to challenge yourself as much as you can without pushing past the limit of actual pain."
:)
Cher can do a 5 minute plank! Just sayin lol!
Really? Good for her :)) Most beginners struggle with 20 seconds to 1 minutes. Anyone going over 4 minutes is definitely advanced
I think the Guiness book of records is 14 hours
Annoying robo narration and music
Hey, thanks for the feedback! It's much appreciated. I'll do my best to change up the tunes and narration. I'm definitely not perfect :)) but trying to do my best!
Clickbait
Hey, social media titles do have to contain some sort of "hook" :) but apart from that, I try my best to offer solid info. Can you please suggest what I can improve here? Last thing I wans is to leave people feel like they've wasted their time watching? Thanks!
@@Fitnessdy I don’t think this is clickbait AT ALL! Don’t give it a second thought! Rude comment by that person in my opinion.
Doen't anyone hire real people for voice overs anymore? SMH.
Thank you for your feedback! I hope you enjoyed the video though 🙂