Important Question About PLANKS

[amyrobyn]

Hi Cathe,

I have been trying to do your plank exercises that you do in the "Cross Train Express" series. I find that before I start to feel it in my core, I feel it in my arms and it's a bit too much strain on my arms to keep myself up long enough. Also, I can't really lift my legs one at a time, because I feel a lot of strain there too. Normally I am quite flexible and in good shape; what could be happening? I'm thinking it's my form when doing the planks, but if there's any advice you could give, it would be most appreciated!

Amy

 

[Connie1]

Hi Amy,
I am not Cathe but here's one response. Just attempting to do the planks every time will give you the specialized strength in you arms that you need. Once you have built that you will then begin to get the benefits of the unique core strengthening that doing planks provides.

I can't lift my foot either, in the Kickbox plank series (supine) but I will continue to try and I know one day I will be able to lift one foot and then the other.

You are normal. Just give it several tries and do not over push it. The strength will build.

Another way to accelerate your strength gains is just to imagine doing the planks (with excellent form! The advanced version!)while waiting in line or instead of letting your mind wander during some non-workout time. I mean visualize it, and that actually helps train your muscles to respond to your mind better. Give it a try. Hope this helps.
-Connie

 

[Cathe Friedrich]

Hi Amy! What is happening is that you are tapping into core muscles that you have not been using regularily, therefore relying on other muscles to hold you up. Once your body gets more aquainted with these plank exercises, it will depend less on your extremities to hold you up. Each time you do it, your core region will become more and more conditioned, making you stronger and allowing you to hold the position longer. Tip: Start with basic planks and get good at those before you layer on intensity such as lifting one leg in the air etc. Good luck!

 

[amyrobyn]

Cathe,
Thank you so much for your response, Cathe. It's great to see that take the time to help people with the exercises.
I will take your advice and hope to strengthen the core more each time I get into position.
Amy

 

[amyrobyn]

Cathe,
Thank you so much for your response, Cathe. It's great to see that you take the time to help people with the exercises.
I will take your advice and hope to strengthen the core more each time I get into position.
Amy

 

[amyrobyn]

Thank you very much! You're very helpful.

 

[Lizzie]

Well I'm just thrilled to find this thread! I usually avoid planks because I just dislike them so much.. but lately I've decided to suck it up because I know that I need to strenghten my core. I did the CTX Kickbox planks yesterday and had the same problems with my arms as Amy did... good to know that this will eventually pass. I won't give up. ;-)