My story
During the 2nd
trimester of my pregnancy I suffered diastasis
recti, a split in the rectus abdominal muscles (a.k.a. the 6-pack). Hold
your middle 3 fingers together and place them vertically above your navel. That
plus a little more is how separated my abs had become. For the remainder of my
pregnancy I was instructed not to flex my core because doing so could cause the
split to widen. After giving birth I was then advised to only follow the
prescribed therapeutic core exercises until that gap was closed. Performing certain
exercises, like crunches, risked the separation becoming permanent. It took
almost 6 months to close the gap. I didn’t time my first plank postpartum, but
I do remember it was only seconds long.
The Great
Plank Challenge
Recently a
friendly plank competition started between my friend, Molly, and I. In just a
few weeks I’ve reached numbers I’ve never hit before. When we realized our little “max plank war”
was inspiring others we started The Great Plank Challenge on Facebook. The
current group record, held by Molly herself, is 6:30, and anyone, anywhere is
welcome to join in! In just a few short days we are up to 28 members and
growing. One of our group members had this to say on dailymile: “I
joined The Great Plank Challenge on FB. I am a newbie to planks. But after
running 7 today I made it through to my best time yet.” It’s incredible seeing
so many people post their PRs, some as plank rookies and some from people who
haven’t planked in a very long time. All those PRs inspired me to write this
guide so that they can continue on their journey and keep posting higher and
higher PRs!
What is
the core?
Your core is
the center of your body and is where stability and power originates so you can
perform essential, daily functions such as standing and walking. Some of the muscles involved are the rectus abdominus, transverse abdominus,
internal and external obliques, lumbo-pelvic-hip complex, and muscles of
the back such as the erector spinae,
quadratus lumborum, paraspinals and the psoas
major.
Planking is
one of the greatest, if not THE greatest, way to strengthen all the muscles of
the core. According to
LIVESTRONG, a stronger core can “
reduce the chances of spinal injuries and lower back pain, improve athletic performance, result in better balance and coordination” and assist you in achieving a toned look of your abs and backside.
Many have asked why can’t they just do a
bunch of crunches? Won’t that achieve the same thing?
Here’s why…
So…how did I go from a 30-second plank to over 6
minutes???
With just
a few minutes of commitment a day you will impress yourself with how long
you can go. Planks have never been the bulk of my fitness program, and they
shouldn’t be yours either. Instead use them to compliment a cardio and
strength training program for overall health and fitness.
I treat planks with the same approach as I do marathon
training. If you want to be able to run 26.2 miles, would you start with 20
miles, 5 days a week? No, of course not! You would start with shorter runs a
few days a week, with a long run of, say, 6 miles once a week - then build that
one long run per week up to 8, 10 miles, etc., until you’ve acquired the
strength and stamina to go for 20+ miles. Your core muscles are like any other
muscle and will fatigue quickly if overworked. Planking every day is fine (and
something I enjoy doing) but you won’t be all-out maxing your effort every day.
We need to respect our bodies by planking smart!
Step 1: Your first plank
First off we
need to learn proper isometric plank form. Here is a great video on how to
execute a plank.
Check
yourself in a mirror or have a buddy spot you and correct you until you nail
the form. It is a far more effective workout if the plank is performed
correctly for 30 seconds vs. incorrectly for 3 minutes. Start it off right and
I promise you’ll be increasing those digits in no time!!
Once you’re
confident your form is right, perform a plank and hold as long as you possibly can
in proper form until you are forced to drop down and remember this number. Whether it’s 20 seconds or 2 minutes it doesn’t matter because you are working
on YOUR best time. Don't think you can manage pushing through the burn? Put on your favorite song to distract you. My favorite for plank work is "Try" by Pink. You jotted down that number right? That number is what is
referred to as your PR or personal record, and
you’ll be using that number to customize your very own progressive plank plan.
Step 2: Your weekly plan
Now that you
know your PR, pick a day of the week that you will be attempting your next PR.
Because I tend to use weekends for long distance running I’ve picked Wednesday,
but you can pick the day that works best for you. Before we look over the plan,
don’t forget to stretch when you’re done! Lie flat on your back and extend your
arms up over your head and stretch yourself out from fingertips to toes or try
upward-facing dog. A
tabata timer can
be extremely helpful for timing the rotations, repetitions and vacuums.
§
Day 1: Rest or plank 50% PR (E.g. PR of 1:30 = 45 seconds, PR 3:00 =
1:30)
§
Day 2: Plank rotation, 3 sets or until
forced drop (reverse,
side, standard, side). Watch how
here. Reverse plank can be performed straight armed as well according to
comfort.
o Level 1: 10 seconds each plank
o Level 2: 30 seconds each plank
§
Day 3: 25% PR plank repetitions with 30
second rest drops, repeat x3 or until forced drop
(E.g. PR of 1:00 = 0:15 repetitions, PR 3:00 = 0:45, PR 6:00 = 1:30,
etc.)
§
Day 4: Learn a new variation or perform
your favorite variation
– this day is purely for fun!
§
Day 5: Perform abdominal vacuum (see instructions below)
o Level 1: Hold 15 seconds, release 15 seconds,
repeat x4
o Level 2: Hold 45 seconds, release 15
seconds, repeat x4
o Level 3: Hold 1 minute, release 10
seconds, repeat x4
o Variation: Try pulsing instead of holding
§
Day 6: Rest or plank 50% PR
§
Day 7: PR attempt: If you don’t PR that is OKAY. In the beginning
you will likely experience many PRs followed by plateaus. The key is to keep at
it and not give up! Remember how far you’ve come and how much easier it is
getting. Have you noticed the shakiness occurring later and later? Is your
breathing more relaxed and less labored? These are all signs of improved core
strength. Keep planking! Your next PR is just around the corner!!
Abdominal
vacuum
This move,
also known as the stomach vacuum, activates your transverse abdominus which
compresses the abdominal viscera (your internal organs). Think of it as a built
in girdle. To execute the vacuum,
stand upright and place one hand on stomach and one hand at the swell of your
back, exhale all the air out of your lungs, completely. Expand your chest, and
bring your stomach in as much as possible, and hold. Visualize your navel
sinking into your backbone. Once mastered, this can be performed in variation
from standing, kneeling, seated, or lying position. Get creative and try them
at your desk at work, while you’re sitting still at a traffic light, while washing
dishes…the possibilities are endless and you will be rewarded with a sleeker waist! And ladies, once you master this move you can double-up and perform
Kegel exercises at the same time. This is a great postpartum exercise.
Planking with known injuries
We've had several people join TGPC who have had a varying history of injuries including those of the shoulders, back, knees, and ankles. Planking is a full body effort and many of these people reported that they felt too much pressure at the injury site. Some plankers dropped out of the challenge while a few still planked with obvious limitation. Some of the plankers were able to reach a PR.
This is highly dependent on the individual and their specific injury and the amount of work involved! If you are wishing to plank with any injury I encourage you to discuss this with your care provider beforehand to avoid any potential for further injury.
When you're ready to aim for double digits, head here.
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