Plank position

[Jerzaka]

How long can you hold this position?

[Richt]

Re: Plank position

i'll have a go tonight, time it and let you know.

[Miss Phode]

Re: Plank position

I can't. I haven't tried but I don't think I can do it.

[Brook]

Re: Plank position

Well, I just timed myself and got 92 seconds.

Owch.

[boonie stomper]

Re: Plank position

If there was a critter with claws, teeth or a stinger maintaining a position below my navel, indefinately. Otherwise, less than a minute.

[Jerzaka]

Re: Plank position

My husband had a seminar at work about fitness. They grabbed 5 people from the audience to come up to the stage and "try" this position. The speaker asked them to hold it for 3 minutes. Ha! Only one of the five could do it and he was in his early 20's.

Needless to say, when my husband came home that night and showed me, we had to have our little "contest". He held it for a minute. I gave up after 40 seconds. (Notice how I said, "I gave up" as if I could have held it longer! LOL)

I'm thinking I have to give up the sit-ups because my neck is KILLING me. (Standard sit-up without holding my neck) Anyway, I thought this position would be a good alternative. I hear they're very good for your core.

Does anyone do these regularly, and if so, do you think they're a decent alternative to the wretched sit-ups?

[Brook]

Re: Plank position

I don't know about plank being a good alternative, but it's certainly a fabulous addition that can make it so you do a lot fewer sit-ups. Plank position is awesome for core strength.

Are you doing sit-ups or are you doing crunches?

I used to have a really hard time with my neck as well. What worked for me is doing a lot fewer crunches at first...but doing them more slowly and reallllly concentrating on my form; Making sure I was sucking in, keeping my back flat, isolating the proper muscle group, and making sure the weight of my head stayed in my hands while looking straight up at the ceiling. It was easy for me to strain my neck doing them at first, but my form and strength improved, and then I was able to increase the numbers.

I haven't done it in ages, so thanks for the reminder!

[Richt]

Re: Plank position

Aside to what Brook as said about your crunces / situps. When you do them Jerzaka, where do you put your hands? (the sit ups I mean)?

[Jerzaka]

Re: Plank position

Like this "without" holding my neck.

[Brook]

Re: Plank position

I'd kill myself if I did them like that!



I actually hold my hands a bit lower than this picture shows - l cradle the base of my skull and top part of my neck with my hands.

This is a great article too!

http://www.allspiritfitness.com/libr...a102003a.shtml

[Richt]

Re: Plank position

Thats how I do mine also.

Like this "without" holding my neck.

[mere150]

Re: Plank position

If you want another suggestion, here's what the instructor at the gym tells us. There are 3 locations for your hands.
1. For beginners, put your hands on your abs. To feel them engage in the movement and you sort of know what a correct crunch feels like.
2. For intermediate people. Cross your arms over your chest. (Left hand near right shoulder and vice versa).
3. For advanced people. Finger tips near (sorta around) ears. Elbows always out.

The most important things to remember are to keep an imaginary ball between your chin and neck. Don't squish the ball. And the second thing is to make sure you aren't sticking out your abs, this can make them bigger. That's why some people think that too many crunches will make you look fatter in the middle.

[Jerzaka]

Re: Plank position

When I was a teenager, I used to have the "pop out" from sit-ups. I know NOW I should hold that muscle in tight while doing them! I wonder how many other people don't know that.

[2big4mysize]

Re: Plank position

LOL I thought you were isssueing us a push up challenge as except for the bent elbows that looks like my toes on the ball posisiton for our ball pushup challenge jimmie 48 has issued. so doing that works our abs too???

I do my upper abs on the layback machine in the gym. The trainers said to keep your back, neck, and head in a straight line and your hands off your neck. Folk who don't get balls tossed at them to make them focus on keeping the head up to see and the hands off the neck to catch the ball. doing the lower abs on the roman chair keeps your hands off your neck too as you are staning on your forearms in that device

[sadie147]

Re: Plank position

2big according to this site on basic Yoga poses it does tone the ab's:


http://www.yogajournal.com/poses/470_1.cfm

Plank Pose

Plank Pose is a good precursor to more challenging arm balances.


Benefits

• Strengthens the arms, wrists, and spine
• Tones the abdomen

Contraindications/Cautions

Carpal tunnel syndrome

Step by Step

1. Start in Adho Mukha Svanasana. Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.
2. Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine. Also spread your collarbones away from the sternum.
3. Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.
4. Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.

what i really want to know is..how long can you guys hold this pose?




Seriously though, i always though some yoga poses, like plank pose, looked so easy, till I tried it that is. It's an awesome workout!