I love do planks but im wondering how effective they still are as it doesnt hurt anymore? I can hold plank up to 3 minutes only hurts a little..any thoughts/ suggestions?
Well i recently started the working out thing and let me tell you i hate planjs expecially the elbow plank it's sooo hard to do but i hope when i will get used to it, it gets eazier
Increase plank hold from 3 minutes to 6 minutes or whatever amount of that challenges your body.
After a period of time your body gets use to some exercises, even more if you do them frecuently, so change the exercise and keep alternating them (I really don't know if this is your case I'm telling you this for information purposes only), so I'm not telling you to stop doing planks, just variate the exercises so your body doesn' t get used to them
Try going from high plank to low plank(forearm) and pushing back to high plank. You can also have someone place a weight on your back as you do the plank(or have weights in a back pack or my favorite hold the plank while pulsing your pelvis up(think hip thrust)
I still haven't found any scientific proof tht planks do what claimed I believe tht th cores contraction during a plank is isometric and I dnt hav to b n plank position to create th same isometric movement nor to have to b n plank position to create th same contraction... as far as holding my bodyweight n plank position I thnk is concentric tho it also cud also cud b isometric as well but I believe its due to the fact tht its an internal force (th muscle fiber contraction)against an external force ( th resistance of our body weight and gravity against th floor ) which I can find better ways to get th same results...but I also thnk they are boring but if u lov them do thm..maybe get creative how bout doing planks on to weight benches and adding weight with th same equipment thts used n adding resistance to dips and pullups?? Tho it cud b risky I thnk
I read an article at livestrong.com recently about "the most overrated exercises" and planks was one of em. The article recommended, once you can do a static plank for over thirty seconds, to incorporate dynamic plank moves which challenge the core in a dynamic way. Pushups, leg raises, bird dog planks, spidermans, changing side planks, and other stuff.
Try switching from elbow plank to side plank on each side with hip pulse ups. Also, superman and Spiderman exercises are great for the abs. Look them up