could you please give a short explanation of each one? I can read a bit of English (or translate it with google) but I can't with listening and the video has no captions 🙏
HELLO!!! I want to spend time with celebrities. Just kidding. GAGAGAGAGA! I only want to spend time with my two girlfriends and record videos for TH-cam with the 3 of us. OH YEAH. Don't hate me for living the best life, dear whute
I’m pretty sure they said that going over a minute will weaken the position you are holding a plank in, so it’s better to fix get the standards of a good plank down before going and increase the amount of time you hold a plank.
What are you basing your comment on? This is BS, with no basis in science. There is absolutely no correlation between Plank Endurance and reduced injuries. The evidence does not exist. Sounds plausible. Actually it is implausible. More pseudo science and BS
@Scotland1908 25k likes from teenage girls like you thinking his abs have authority over science and facts, while drooling like the zombie you are.. Your insults are meaningless.
Wtf is this comment section!?!?! 😂 For some reasson your asinine comentary attracted loonies and trolls like flies to honney 🤣🤣. The Internet is really a dark and sad place...
"Dont plank for more than 1 minute straight" World record holder in planking : *planks for 8 hours 15 minutes straight* Abd whats more? This guy made this record when he was 62 years old
I've found that if I watch the clock, I'm sunk. I close my eyes and concentrate on my breathing. similar to meditation. I can do 2 minutes pretty well now... unless I start looking at the clock!
I am 58 yrs old and a little overweight. Started planking 20 seconds 3 times a day.....after the 2nd day all the muscles in my body ached my stomach muscles were killing me...its been a week and a half and I am up to 35 seconds (woo hoo) 3 times a day and finally my body doesn't hurt anymore...starting to feel much better and stronger..goal is to do 1 minute planks 3 times a day... it has helped my stress and posture as I groom about 8 to 12 dogs a day and no time for excercise.... looking forward to feeling better
@kyle the To hold yourself in plank position for longer time you need to have strong core as well otherwise its next to impossible to go beyond 5 mins without strong core, more you try to hold for longer time your core will get strong and automatically your plank hold time will increase over the period
1. Straighten out lower back by doing a posterior pelvic tilt. 2. Keep forearms straight not pointed to each other 3. Protract shoulders 4. Keep feet together and quads tight.
I have seen people in other youtube videos and even fitness trainers that it is ok to flare elbows and keep forearms together makes the plank easier and prevents lower back from arching excessively plus keeping your feet together instead of far width.
1. huh? what's a posterior pelvic tilt? 2. why? 3. how does one do that? 4. not necessarily to keep feet together if someone has very weak core. and how does one keep quads tight?
Adrian A it’s not about being afraid of getting dirty, I just always workout outside. Do you think you are going to catch something if you don’t clean the ground or something?
My coach told me that if you're really out of shape, rather do high hip then arched back. Arched back apparently can cause problems whereas high hip just isn't that effective and you can get better by lowering the hip over time.
Just started extending time for planks - perfect timing for this video! I've been paying attention to each of those form notes, but realized I definitely wasn't breathing as full as I could. Looks like I'll be dropping that time back down again!
Correcting the way I do this excercise will help me in so many ways. the way I held hands (Together), injured my deltoid. I'm pretty sure it did. I need to concentrate more on stabalizing the neck properly as well, as I sit & look at a screen quite a lot. this was a good video.
Yo honestly thank you for this vid, I just did a one minute plank in the correct form not having my arms inward but instead parallel. felt a lot better to do and im very happy thank you
Another video that come at the right time. Recently I've been loving the planche. 1min planche 30sec hanging leg raises 30sec laying leg Chris cross 30sec laying raised leg hold 30sec Russian twist 30sec straight crunch 30sec angled crunch 30sec heel touches 10sec rests between reps 90sec rest between set x3 Any advice welcome...
Thanks so much! I’ve been planking for a month and have had great results. This taught me I was doing everything right except hand/ arm position, easily corrected!
despite what you think, you're still profiting for it. the purpose of the plank is to build up you're stabilizer muscles. you have them all over your body. they keep you from falling over when you move.
Thank you. Excellent. Here’s a thought, a goal... 2, 1-minute plank sessions a day = 12 hours of planking in a year! That has got to have spectacular results.
Excellent video, so well explained. With this guy I can see the muscles exactly that work doing that exercice and I personally undestand exercices better when somebody shows me how not to do them, going through step by step the different parts of the body. Holding plank for a minute right now, but will rework on these small adjustments within the exercice. Thanks a lot from Alexa from Munich/Germany, I suscribed for all other exercices💁🏼♀️
I was laughing at the plank on 1:16 because I used to do it, until I went to a PT and bragged about doing long planks and was lectured about the proper form of the plank and I never thought it was harder than it looks,I couldn't even last a minute with the right form , she took a picture of my bad form and showed me even I looked disgusted to my own form doing it.. thank you Coach for enlightenment ! =))))))))
Love your videos. Straight to the point, extremely useful and informative, super helpful demonstrations and breakdowns, deep analysis, etc…, Did some exercise yesterday, took your advice, my back and arms were extremely sore. I feel great today i’m in pain, but I’m gonna use that to workout today. Some things i can’t quite do yet and I actually have A goal to reach now! Thank you so much for the motivation! Can’t say how important that is for me. 💪 Keep on keeping on!
Just found your channel and am really appreciating the content and style of presentation. The honesty and practical nature of the information is 1st class. More power to your elbow sir!
I have never attempted to do a plank before and am glad I waited until watching this. If I had tried before, I'm sure I would have developed several bad habits that needed to be relearned. Thanks 👍
#9 Bent Legs, great position , normally I closed both legs in the position. I feel back pain. Now I watched your Plank technique help me improve it. thanks
I am so glad I watched this before I started to plank. I am a beginner & this gives me some encouragement to do them correctly for what I am trying to achieve. Thanks for posting this.
Mistakes and Correct(ions) Form 1. Long holds … not more than one minute 2. Lower back arches … be straight. 3. Hips high … be straight 4. Elbows flared … forearms point straight ahead. 5. Shallow breathing … do deep full breaths. 6. Shoulders shrugged up … 7. Excessive hunching of the upper back … 8. Resting scapula position … 9. Bending the legs … keeps legs together and straighten them. 10. Goose neck … straighten that neck.
Love the new vid; loved the outtake at the end. Ever considered subtitles for your international (or hard-of-hearing) fans? Many thanks for all that you do!
Well, this is the first video to actually confirm I was doing something right, finally. I looked this up because when I plank I shake, sweat and get fatigued fast. Pushing past 30s is rough. My form is like a Push Up, but on my elbows/forearms. I thought because of how little time I could hold the Plank I thought it was wrong for sure, but obviously not. Thanks for the video, appreciated.
It should get much better really fast, I was struggling to do 30 seconds at first but though I couldn't bring myself to do it very regularly, soon one minute was relatively easy and with a bit of struggle I can do one and a half or a bit more now, after a few months.
Am i the only one that shakes and doesnt breathe? For some reason i hold my breath, i'm skinny and have never worked out a day in my life maybe thats why?
I always get confused with the breathing technique. How to breathe? Plank position ok Pulling up the stomach to the spine... inhale...ok...done... But when you exhale the stomach comes down right? not close to the spine anymore...So then how do you breathe correctly? Please help. TIA
@@madsbangbrandt8705 wow, thank you, i was doing a 1 minute plank everyday to make my body slim while the lockdown is still on going, and was worried of the thought that i might doing it wrong, or that planking isn't for me because my body can't handle it. thanks for the clarification :)
Eat a banana before planking or any exercise and/or one after, my teacher told me this when I was shaking a lot, but it’s normal it will stop I think as you get stronger.
Great job man, plank needs clarification as it is not easy to know how we are performing it without filming ourselves and because there is so much misunderstanding about the form out there. Great content and clarity as usual
Thank you for this explanation! It was really helpful - I have been searching for information on leg position during a plank and this was the only video that showed me the correct way. Thank you again!
I can bench over 300lb, but doing a push up with hands flat hurts my wrist. I’ve also got messed up shoulders. I’m 56 and all my joints have issues. I tried doing your scapular exercises from that push up position, and my wrists couldn’t take it. Now I do it from this plank position and it’s like 2 exercises in one. I call them shoulder planks.
I think you forgot to mention that one should also focus on flexing the glutes and lower abs during a plank. This is especially good if you have back problems. (according to my physical therapist)
how does one flex the glutes? lower abs during a plank? I think you need a new physical therapist. there could be various issues that relate to back problems.
I reached 20m yesterday after nearly one year planking. All my body sweated out. I got some mistakes that you indicate in this videos. I'll fix it to get better. Thanks a lot
Grafxgrl Of course, 20 minutes. I’ve heard that a Chinese police man had made the world record for planking in over 8 hours and a half. That’s not my goal, but I’m still trying to make it longer and longer. I can feel a lot of good things have changed in my core.
Binh Duong Nguyen that’s amazing and impressive! I started this two days ago. I weigh 150, am 5’5, 61, and stayed up less than 5 seconds!! I did it a few times. Holy cow this is hard. I tried it on my mattress to soften it on my toes and arms.
@@grafxgrl8030 at first, I started with some tiny apps on appstore about planking. I followed the workout each morning, began with only 15s. After 30 days, reaching 5m with my best efforts. I set my goal increasing 1m for each month. I was so surprised that i could eqsily reach 15m after trying 11m for several days. But you know, more interesting that when I got 15m, my body was not sweat out as it had been at 11m. And now at 20m, I still feel free at 15m, just start dropping the first dew at minute 16. I hope you can get that motivation and experience the feeling that I have.
The first time I did planks I easily reached the one minute mark but when I corrected my form the next time, I noticed that it was significantly more challenging and barely got past the thirty second mark. Thanks for the good advice!
Just curious - I've been planking and doing these types of workout, push-ups, sit-ups, squats and some cardio for almost two years. Slowly and over time, starting at one minute, I got myself to about 11 minutes while paying attention to maintain a proper form. Is that type of approach effective or is it an overkill?
Funny thing, some people may not realize it but the basic exercises such as push-ups with wide hands, triangle push-ups, and tricep push-ups, squats, jumping jacks, high knees and butt kicks, burpees and finally side planks are the best exercises to do. I recommend not doing sit-ups but instead modified sit-ups. For example lay on the ground with your back to the floor. Bend the knees up while resting the feet on the floor. Extend your arms in front of you but keep your shoulders level to your body. Do small sit ups to touch your knees for 30 second intervals. Don’t do normal sit-ups because they can cause more damage than good. Also if you can, add side planks and a back exercises into your basic training. And finally do pull-ups and chin ups on a bar. You can use a soccer or football net in a field to do those pull ups or you can use any hanging bar. The point is, these exercises will all burn fat and build muscle but you must keep the intensity high. Here is a morning routine to do 3 times every morning: when I say “break” it is a 15 second break ONLY. This routine will only take 10 minutes at most. I want you to try and do it 3 times every morning, taking 30 minutes. Follow my instructions: Okay let’s begin: 45 seconds of half burpees. Do a push up explosively into a squared position, then go back down into another push-up. 15s break 45s plank with alternating toe touches. Do a regular plank but lift one foot and move it to the side and tap the ground with it, then lift it up and bring the foot back to the plank position and repeat on the other side. Keep the legs straight. 15s break 30s side plank (right) try to lift your body and engage your core as much as possible. Keep your unused arm at your side. 30s side plank (left) 15s break 45s low plank to high plank. Maintain tightness in your core. Don’t move around or wobble and try to keep your waist sturdy. Try to stay straight. At the halfway point change which hand you start with. 15s break 45s butt kicks 15s break 45s high knees. Don’t cheat, I know it may be hard. 15s break 45s jumping squats 20s break. Remember 20s only. 45s jumping jacks. Don’t cheat, use proper form. 15s break 30s push-ups All done, good work. If you do this every morning, the high intensity of it will burn fat and the exercises will build muscle. I can guarantee this routine is different from what you may have been doing. Stick to this every single morning. And if you have time later in the day or on weekends then work the other parts of your body. I bid you fair well and good luck. If you have any questions just reply. Stay healthy and live long.
It is very effective especially if the exercises are rapid and at high intensity. I will give you a 10 minute workout plan to follow that is professionally used. What you have been doing is not over-kill but may not be as effective as the 10 minute workout I’m going to send you.
@@waffle9644 Oh, thank you a lot. I will definitely go and try it out. I didn't expect a suggestion this long, but it sounds fairly good for a daily excercise.
When you think of the exercise, it seems really simple and you might think "oh this is easy, I can do this for 5 min easily". Then when you actually try it you're violently shaking after 20 seconds. 😅
Hi there . I just started to plank four days ago and this video was absolutely helping and awesome to correct the body position and achieving the main goal . Thanks a lot . Keep it up 👍.
How about getting off the elbows, since it partially disconnects the kinetic chain from the elbow to the wrist/hand? You can also do more modifications from a straight arm plank compared to an elbow plank and it mimics a natural body position better.
I had everything checked except for the external rotation in the shoulders, so I will be doing that from now on. I always learn something here, thanks Daniel!
It strengthens the core. You'll hear a lot of hacks repeating what other hacks are saying and claim it lowers blood pressure, increases flexibilty...blah, blah...
it's one of the exercises that strengthens the core aka stabilizer muscles in your body. these are the muscles that keep you from falling over when you move.
“don’t do planking over a minute” Us table tennis girls as forfeits after 3h of trainings: can be made to plank for up to 3 min (not that we don’t feel like dying while doing it... if we drop, the timer resets for everyone)
I'm sure he meant it for the beginners. are you saying you're the former guiness book or records holder for longest plank? if so, i'm sure you got breaks to go to the restroom and what not, so it's not 8 hours straight.
It was more than 7 minutes of this guy making me feel ashamed of myself. The wasy his muscles were working was just amazing. I dropped doing exercises due to some personal affairs but now I feel motived again. Thanks for that.
💪 Get Your FREE Calisthenics Workout: fitnessfaqs.com/homehero/
Thank you!
Okay.... I am coming to stay with you.... Gosh I am so bloody unfit & need a serious change.
Me too I thought it was him good job
im guessing shaking is normal when you first try it ?
@@paulwalsh548 Yep.
"Don't do planking over a minute"
Me after 30 seconds:*vibrating like a phone*
Same
genius general same lmaooo
*i know im not the only one*
I used to feel like this lmao
Me, a fat guy: *15 seconds, laying like a corpse
5:33 for correct position
u saved me aghh
Thank You Buddy...
Thanks.
thank you!
amazing attention span guys!
10 Most Common Mistakes
#1 Long Holds 0.49
#2 Lower Back 1:26
#3 Hips High 1.54
#4 Flared Elbows 2:25
#5 Breathing 2:46
# 6, 7, 8 Shoulders & Back 3:20
#9 Bending Legs 4:39
#10 Gosse Neck 5:06
Correct
Summarize the Plank and Correct Technique 5:33
could you please give a short explanation of each one? I can read a bit of English (or translate it with google) but I can't with listening and the video has no captions 🙏
Thanks for this.
hero
Is breath ing mistake
@@EetuPirinen; a mistake? No. A necessity? Yes!
mistake 11:
Put the dog in a separate room BEFORE planking.
😂😂
I have seen the meme lol
My cat is just annoying!
if only i had a dog to put 😭
😂😂
Not sure why this showed up in my recommended but damn that guy is FIT
His body looks painful lol
Same...but why not
His thighs tho... ngl
@@blademiss8376
Can you teach me what that means? I ain't familiar with the expression
blademiss you mean he can inflict lots of pain or ?
*“Don’t do planking over a minute”*
*Does plank for 59 secs*
big brain
lazy
R/madlads
does plank for 1 minute exactly because it's *over* a minute. 🤣
And my P. E TECHER make us to do 4 minutes of plank for have a 5 in the test :(
Stupid TECHER
LOL- “Dont do the plank for extended periods of time.” Me: “Yeah, you don’t have to worry about me extending the time”
My maximum is 15 sec
Better Yourself You must be ridiculously weak and/or out of shape.
@@UsyksmashedFurytopieces yes and am literally just starting
Better Yourself starting at 15 is pretty nice. I work out a lot but i just started planks and my max is 30. Don’t even worry about it.
I do 2 minutes about 5 times every day, i’m 17
'Don't have your ass up in the air' - best Life advice ever, lol!
Haha, I don't know, according to QI that's the best position you can take through a thunderstorm on the open field ; )
Lmaooooo
Unless you're a girl lol. Then please
Actually, switching back and forth between straight plank and "ass in the air" is a pretty great ab exercise!
Mba L thirsty much?
In summary: the angle you couldn't bear any longer is the correct angle in planking.
I cracked up when I read this
😂
Bless you, you made me laugh out loud!!
so basically the angle that makes my mid section vibrate like an electric generator, got it
@@kristyevans5143 the same way your back did when planking?
5:33
Follow this. That's it.
Thanks bruh
Bruh i saw this comment at 5:30 ffs ahahaha
DK- the hero we all needed
Thanx alot
Thanks man
*Lets take a moment to appreciate this guy's body*
Oh do I have to? I'm a guy
I know this guy is ripped 😂
@@SkyLukewater Obviously not sexually
@@SkyLukewater I mean you can if you want
@@robiin214 Alright I'll try but no promisses...
Yeh not bad, alright I'll give being gay a shot
This guy is a walking reference for drawing muscle structure.
lol I was thinking that as well. Almost straight out a Bridgman book!
Have you seen athleanx?
Noticed how he could adjust his skeletal structure on cue. Freaking muscular control. 😱
Truth. I'm quite straight and even I had to say damn.
Right. Glad I wasn't the only one who thought that.
Thumbnail has "Never do planks like this" on a picture where a dude has correct form
Kirka Kirka so I’m not the only one confused by that. It’s click bait I guess because it’s why I watched the first 36 seconds of the video.
that's the clickbait
Maybe he did plank 15 minutes
Star Tetrahedron they had us in the thumbnail, not gonna lie
@@symonalex2152 Jio
As an anatomy student, I can literally see the muscles working and I'm so happy lol
Army 💜
@@keren_asare Armyyy💜
Like your name 😅😅🙌
I know. And im a hospitality student.😂
@@mariamali2183 haha thanks
“Don’t plank for over a minute”
Dude demonstrating : 7 minutes and 32 seconds
HELLO!!! I want to spend time with celebrities. Just kidding. GAGAGAGAGA! I only want to spend time with my two girlfriends and record videos for TH-cam with the 3 of us. OH YEAH. Don't hate me for living the best life, dear whute
@@AxxLAfriku amazing
Whoever said over a minute is bad is dumb
I’m pretty sure they said that going over a minute will weaken the position you are holding a plank in, so it’s better to fix get the standards of a good plank down before going and increase the amount of time you hold a plank.
@@LoomiYT The same goes to ppl that don´t listen correctly.
I'll remember all this for the 10 seconds I can actually do a plank for
That's better than doing it badly for longer.
@@parhhesia how long can you do a plank now? Crossed a minute?
@@parhhesia Haha, facts.
Lizzie Hodges 10 seconds? You gotta be joking
@@Tkcb2799 no it's true. Even some of my friends can't hold it for 10 secs. But that's okay. They are working on it everyday
This guy gives some of the best advice on the internet. Training smarter for fewer injuries, that's what I like.
What are you basing your comment on? This is BS, with no basis in science. There is absolutely no correlation between Plank Endurance and reduced injuries. The evidence does not exist. Sounds plausible. Actually it is implausible. More pseudo science and BS
@Scotland1908 25k likes from teenage girls like you thinking his abs have authority over science and facts, while drooling like the zombie you are..
Your insults are meaningless.
@Scotland1908 your narcissism makes you ugly
Wtf is this comment section!?!?! 😂 For some reasson your asinine comentary attracted loonies and trolls like flies to honney 🤣🤣. The Internet is really a dark and sad place...
Scotland1908 Just go fuck yourself, asshole!
"Dont plank for more than 1 minute straight"
World record holder in planking : *planks for 8 hours 15 minutes straight*
Abd whats more? This guy made this record when he was 62 years old
Suyan Shrestha he must’ve been very bored to do that smh.
It is because he had more time to train lmao
Boomblabla poof poof That's some really positive way of thinking🤣🤣
He was a MARINE.Its easy for him
he won't get back pain forever
Me in any other position: man, time flies by.
Me planking: Damn I must be in this for a year now *look at phone *says 30 secs.
Yuurou幽狼
I aged 30 more years in those 30 secs
I've found that if I watch the clock, I'm sunk. I close my eyes and concentrate on my breathing. similar to meditation. I can do 2 minutes pretty well now... unless I start looking at the clock!
@@jedironin380 so true man
Recommend watching something entertaining, helps time go fast
Dude am I doing anything right. At this point, I think I need to be taught how to properly spray Febreeze
Funniest comment ever, thanks for the laugh!
Febreze*
For better results *DO NOT SHAKE*
Don't use febreze, just do your laundry.
@@Rumerica82 My mattress won’t fit in a washing machine tho😞
I am 58 yrs old and a little overweight. Started planking 20 seconds 3 times a day.....after the 2nd day all the muscles in my body ached my stomach muscles were killing me...its been a week and a half and I am up to 35 seconds (woo hoo) 3 times a day and finally my body doesn't hurt anymore...starting to feel much better and stronger..goal is to do 1 minute planks 3 times a day... it has helped my stress and posture as I groom about 8 to 12 dogs a day and no time for excercise.... looking forward to feeling better
Keep it up man !
Great work, keep it up, or get back into it and stay healthy!!!
HOW CAN THIS DUDE TEXT WHILE PLANKING I CANT EVEN BREATHE
Try looking at your mobile.... You find time running like bolt
I can't plank because I keep shaking
Its all about practice I can hold plank position for 13mins
@kyle the To hold yourself in plank position for longer time you need to have strong core as well otherwise its next to impossible to go beyond 5 mins without strong core, more you try to hold for longer time your core will get strong and automatically your plank hold time will increase over the period
@@aporupghoshal7421 He literally said you shouldn't do that in the video.
Quarantine squad, where are you at??
Must be a Indian. A typical Indian comment it is
Attendance check: ☑️
Im so late
1. Straighten out lower back by doing a posterior pelvic tilt.
2. Keep forearms straight not pointed to each other
3. Protract shoulders
4. Keep feet together and quads tight.
Thanks
I have seen people in other youtube videos and even fitness trainers that it is ok to flare elbows and keep forearms together makes the plank easier and prevents lower back from arching excessively plus keeping your feet together instead of far width.
1. huh? what's a posterior pelvic tilt?
2. why?
3. how does one do that?
4. not necessarily to keep feet together if someone has very weak core. and how does one keep quads tight?
This guy’s built like an Olympian god/statue
Apparently you haven’t seen Yoel Romero or Paulo Costa
@@dare_he_is ohhhh the ufc dudes? Yeah them too ㅠㅡㅠ its as if their bodies were sculpted by a greek sculptor xD
@@aadityabhaskar2285 did you just call me ugly and useless? Hah! Sir you are so right about that
Aaditya Bhaskar Relax dude who shit in ur cereal
@@donotstart593 lmaoo 🤣
mistake #11 - not cleaning the floor before the plank exercise
and sometimes after.
Lmao
I do mine outside, in the grass/dirt mostly.... so....
@HickLife ...Uuu , a real man isnt afraid to get a bit dirty , its what they say....
Adrian A it’s not about being afraid of getting dirty, I just always workout outside. Do you think you are going to catch something if you don’t clean the ground or something?
My coach told me that if you're really out of shape, rather do high hip then arched back. Arched back apparently can cause problems whereas high hip just isn't that effective and you can get better by lowering the hip over time.
Why not just do it right but less time??
@@sobeliever1638 In this specific case it was a timed group exercise. If you're on your own, I guess it doesn't make much difference.
I thought it was Cristiano Ronaldo lol 🤷🤣
Ok im not the only one 😂
Yea me too lmao
i also..
Yeah...I also thought it was CR7🤣
Honestly so😟😟😟I'm not trippin
Just started extending time for planks - perfect timing for this video! I've been paying attention to each of those form notes, but realized I definitely wasn't breathing as full as I could. Looks like I'll be dropping that time back down again!
Correcting the way I do this excercise will help me in so many ways. the way I held hands (Together), injured my deltoid. I'm pretty sure it did. I need to concentrate more on stabalizing the neck properly as well, as I sit & look at a screen quite a lot. this was a good video.
This guy’s physique is my dream body
Takes only couple of months..diet is the key
@@Jonny691981 Im trying to look like a baki character
@@Jonny691981 couple months LOL
@@sophisticatedluna6503 who in Baki ?
@@mikebaneofntrguardianofwho5396 Im not as tall as most characters so probably baki hanma
So far I'm satisfied with my current body transformation. But I'm challenged to master this plank. To flatten my tumny. Wish me luck!
Good luck
Good luck
You better work on your butt or I'm not hooking up with you.😛
Mr Foxxy 🦗🦗🦗
@@thelegendthemyth3079 hahaha
Yo honestly thank you for this vid, I just did a one minute plank in the correct form not having my arms inward but instead parallel. felt a lot better to do and im very happy thank you
Huh, so i should try to keep straight as a plank,
who would've guessed?
Looooll is just that people sometimes bend their backs cause of being tired in that position, but never do it .
well, that's why it's called a "plank". otherwise it'd be called a springboard or something else
Doing plank correctly or wrongly doesn't matter. In the end I can only last 5 seconds
i see you stan skz
i now declare us as best youtube buddies
@@haanhhoangnguyen6567 you as well?
Dubu 😂😂same
Only lasting 5 seconds is something I'm not new to 😔
"NEVER DO PLANKS L..."
done and done! Thanks!
Explanation Please :
@@rickfisher1987 stop at the first mistake - "never do planks longer than.." cut off before longer finish, so it's never do planks.
I usually do planks in front of a mirror in my gym so I can see my form properly while I do it. Thanks for the tips! They really help!
Another video that come at the right time. Recently I've been loving the planche.
1min planche
30sec hanging leg raises
30sec laying leg Chris cross
30sec laying raised leg hold
30sec Russian twist
30sec straight crunch
30sec angled crunch
30sec heel touches
10sec rests between reps
90sec rest between set x3
Any advice welcome...
a planche is a completely different exercise from a plank.
Thanks so much! I’ve been planking for a month and have had great results. This taught me I was doing everything right except hand/ arm position, easily corrected!
My stomach burns after 35 seconds. That tells me I'm benefitting from this dreaded exercise.
Hell yeah. You come to appreciate and crave the burn after a while - when you stop feeling it you know you're not profiting from the exercise. lol
35 seconds? Woah! You deserve the gold medal!!! I can't even withstand 7sec...🥵
despite what you think, you're still profiting for it. the purpose of the plank is to build up you're stabilizer muscles. you have them all over your body. they keep you from falling over when you move.
Thank you. Excellent. Here’s a thought, a goal... 2, 1-minute plank sessions a day = 12 hours of planking in a year! That has got to have spectacular results.
Well it's been a year
@YourAssMuscle EXternal he is either dead or has ascended
or you can just do multiple 1 minute planks a day, planking isn't that hard once you get the gist of it
Wouldn't your body get resistance against the same time limit and perfect form over and over again?
Excellent video, so well explained. With this guy I can see the muscles exactly that work doing that exercice and I personally undestand exercices better when somebody shows me how not to do them, going through step by step the different parts of the body. Holding plank for a minute right now, but will rework on these small adjustments within the exercice. Thanks a lot from Alexa from Munich/Germany, I suscribed for all other exercices💁🏼♀️
I was laughing at the plank on 1:16 because I used to do it, until I went to a PT and bragged about doing long planks and was lectured about the proper form of the plank and I never thought it was harder than it looks,I couldn't even last a minute with the right form , she took a picture of my bad form and showed me even I looked disgusted to my own form doing it.. thank you Coach for enlightenment ! =))))))))
*WHO IS WATCHING THIS WHILE*
*LYING ON BED?*
🛌🙋♀️🤦♀️!!!
I plank on my bed, its stiff and a lot easier on the elbows and wrist for when I do pushups.
His legs are cleaner than my life
Watashi
It's a couch thank you
Love your videos. Straight to the point, extremely useful and informative, super helpful demonstrations and breakdowns, deep analysis, etc…, Did some exercise yesterday, took your advice, my back and arms were extremely sore. I feel great today i’m in pain, but I’m gonna use that to workout today. Some things i can’t quite do yet and I actually have A goal to reach now! Thank you so much for the motivation! Can’t say how important that is for me. 💪 Keep on keeping on!
Just found your channel and am really appreciating the content and style of presentation. The honesty and practical nature of the information is 1st class. More power to your elbow sir!
I have never attempted to do a plank before and am glad I waited until watching this. If I had tried before, I'm sure I would have developed several bad habits that needed to be relearned. Thanks 👍
#9 Bent Legs, great position , normally I closed both legs in the position. I feel back pain. Now I watched your Plank technique help me improve it. thanks
I am so glad I watched this before I started to plank. I am a beginner & this gives me some encouragement to do them correctly for what I am trying to achieve. Thanks for posting this.
For careect position 5:33
Copied huh
I found this video today, and in comparision to other videos I really like the calm explanations of "how-to" and "not-how-to". Thank you!
Anyone notice that it’s much harder if you keep the forearms straight as opposed to inverting them??
High quality content, as usual. Valuable advices and superior fixes. Great job as usual
Mistakes and Correct(ions) Form
1. Long holds … not more than one minute
2. Lower back arches … be straight.
3. Hips high … be straight
4. Elbows flared … forearms point straight ahead.
5. Shallow breathing … do deep full breaths.
6. Shoulders shrugged up …
7. Excessive hunching of the upper back …
8. Resting scapula position …
9. Bending the legs … keeps legs together and straighten them.
10. Goose neck … straighten that neck.
Love the new vid; loved the outtake at the end. Ever considered subtitles for your international (or hard-of-hearing) fans? Many thanks for all that you do!
subtitles in English would be excellent because it would be a lot easier to pick up what is said in the video then.
Well, this is the first video to actually confirm I was doing something right, finally. I looked this up because when I plank I shake, sweat and get fatigued fast. Pushing past 30s is rough. My form is like a Push Up, but on my elbows/forearms. I thought because of how little time I could hold the Plank I thought it was wrong for sure, but obviously not. Thanks for the video, appreciated.
It should get much better really fast, I was struggling to do 30 seconds at first but though I couldn't bring myself to do it very regularly, soon one minute was relatively easy and with a bit of struggle I can do one and a half or a bit more now, after a few months.
Am i the only one that shakes and doesnt breathe? For some reason i hold my breath, i'm skinny and have never worked out a day in my life maybe thats why?
Thanks! Always looking for good form.
I always get confused with the breathing technique. How to breathe?
Plank position ok
Pulling up the stomach to the spine... inhale...ok...done...
But when you exhale the stomach comes down right? not close to the spine anymore...So then how do you breathe correctly? Please help. TIA
Slow deep breaths. He said it a couple times.
shouldn't it be the other way around? breathe into the stomach -> stomach comes down ->exhale out and pull stomach into spine
Breath through your chest instead of the stomach!!! Move your chest thatll help you keep the stomach in even while breathing.
there are people who are stomach breather e.g. singers. they won't know how to breathe through the "chest".
YO this GUY looks like Cristiano Ronaldo and Dybala mixed up in ONE person HAHAHA
Holy Fuck he is
Telling 'How not to do' is the best teaching I consider ever in any area. Thank you.
When I do planking and then after a few seconds like 15-20 seconds after, my body begins to shake.
same, mostly in the lower part of my body (hips, thighs and butt), you think that's normal? or is it bad?
AlfredJohn Beruan it just shows that your muscles are Working hard keep going it Should get better
@@madsbangbrandt8705 wow, thank you, i was doing a 1 minute plank everyday to make my body slim while the lockdown is still on going, and was worried of the thought that i might doing it wrong, or that planking isn't for me because my body can't handle it. thanks for the clarification :)
It's always difficult at start. Consistency and proper form will help you with that
Eat a banana before planking or any exercise and/or one after, my teacher told me this when I was shaking a lot, but it’s normal it will stop I think as you get stronger.
Great job man, plank needs clarification as it is not easy to know how we are performing it without filming ourselves and because there is so much misunderstanding about the form out there. Great content and clarity as usual
Should my whole body make a straight, descending line or does my back need to straight and flat?
Encly straight and flat
Strait, flat like a ... plank... a wooden plank.
1:17 Lol, perfecting acting. Literally me while browsing facebook and holding an exercise pose.
A good professional tutorial
Thank you for this explanation! It was really helpful - I have been searching for information on leg position during a plank and this was the only video that showed me the correct way. Thank you again!
fffffffffffffff💋💯💤💌
Mistake #11: Doing the plank on a mattress and almost slipping.
I can bench over 300lb, but doing a push up with hands flat hurts my wrist. I’ve also got messed up shoulders. I’m 56 and all my joints have issues.
I tried doing your scapular exercises from that push up position, and my wrists couldn’t take it.
Now I do it from this plank position and it’s like 2 exercises in one. I call them shoulder planks.
I think you forgot to mention that one should also focus on flexing the glutes and lower abs during a plank. This is especially good if you have back problems. (according to my physical therapist)
how does one flex the glutes? lower abs during a plank? I think you need a new physical therapist. there could be various issues that relate to back problems.
I reached 20m yesterday after nearly one year planking. All my body sweated out. I got some mistakes that you indicate in this videos. I'll fix it to get better. Thanks a lot
Binh Duong Nguyen 20 minutes?!?
Grafxgrl Of course, 20 minutes. I’ve heard that a Chinese police man had made the world record for planking in over 8 hours and a half. That’s not my goal, but I’m still trying to make it longer and longer. I can feel a lot of good things have changed in my core.
Binh Duong Nguyen that’s amazing and impressive! I started this two days ago. I weigh 150, am 5’5, 61, and stayed up less than 5 seconds!! I did it a few times. Holy cow this is hard. I tried it on my mattress to soften it on my toes and arms.
@@grafxgrl8030 at first, I started with some tiny apps on appstore about planking. I followed the workout each morning, began with only 15s. After 30 days, reaching 5m with my best efforts. I set my goal increasing 1m for each month. I was so surprised that i could eqsily reach 15m after trying 11m for several days. But you know, more interesting that when I got 15m, my body was not sweat out as it had been at 11m. And now at 20m, I still feel free at 15m, just start dropping the first dew at minute 16.
I hope you can get that motivation and experience the feeling that I have.
Fuc* off
Simple, to the point and well explained. How did this end up on TH-cam??
Excellent vid.
The first time I did planks I easily reached the one minute mark but when I corrected my form the next time, I noticed that it was significantly more challenging and barely got past the thirty second mark. Thanks for the good advice!
Just curious - I've been planking and doing these types of workout, push-ups, sit-ups, squats and some cardio for almost two years. Slowly and over time, starting at one minute, I got myself to about 11 minutes while paying attention to maintain a proper form. Is that type of approach effective or is it an overkill?
Funny thing, some people may not realize it but the basic exercises such as push-ups with wide hands, triangle push-ups, and tricep push-ups, squats, jumping jacks, high knees and butt kicks, burpees and finally side planks are the best exercises to do.
I recommend not doing sit-ups but instead modified sit-ups. For example lay on the ground with your back to the floor. Bend the knees up while resting the feet on the floor. Extend your arms in front of you but keep your shoulders level to your body. Do small sit ups to touch your knees for 30 second intervals.
Don’t do normal sit-ups because they can cause more damage than good.
Also if you can, add side planks and a back exercises into your basic training. And finally do pull-ups and chin ups on a bar. You can use a soccer or football net in a field to do those pull ups or you can use any hanging bar. The point is, these exercises will all burn fat and build muscle but you must keep the intensity high.
Here is a morning routine to do 3 times every morning: when I say “break” it is a 15 second break ONLY. This routine will only take 10 minutes at most. I want you to try and do it 3 times every morning, taking 30 minutes. Follow my instructions:
Okay let’s begin:
45 seconds of half burpees. Do a push up explosively into a squared position, then go back down into another push-up.
15s break
45s plank with alternating toe touches. Do a regular plank but lift one foot and move it to the side and tap the ground with it, then lift it up and bring the foot back to the plank position and repeat on the other side. Keep the legs straight.
15s break
30s side plank (right) try to lift your body and engage your core as much as possible. Keep your unused arm at your side.
30s side plank (left)
15s break
45s low plank to high plank. Maintain tightness in your core. Don’t move around or wobble and try to keep your waist sturdy. Try to stay straight. At the halfway point change which hand you start with.
15s break
45s butt kicks
15s break
45s high knees. Don’t cheat, I know it may be hard.
15s break
45s jumping squats
20s break. Remember 20s only.
45s jumping jacks. Don’t cheat, use proper form.
15s break
30s push-ups
All done, good work. If you do this every morning, the high intensity of it will burn fat and the exercises will build muscle. I can guarantee this routine is different from what you may have been doing. Stick to this every single morning. And if you have time later in the day or on weekends then work the other parts of your body. I bid you fair well and good luck. If you have any questions just reply. Stay healthy and live long.
It is very effective especially if the exercises are rapid and at high intensity. I will give you a 10 minute workout plan to follow that is professionally used. What you have been doing is not over-kill but may not be as effective as the 10 minute workout I’m going to send you.
@@waffle9644 Oh, thank you a lot. I will definitely go and try it out. I didn't expect a suggestion this long, but it sounds fairly good for a daily excercise.
Fantastic explanations! Thank you very much!
Thank you! I've never planked and this was surprisingly intense.
When you think of the exercise, it seems really simple and you might think "oh this is easy, I can do this for 5 min easily".
Then when you actually try it you're violently shaking after 20 seconds. 😅
I need to be under him when he's planking. The only way I'll learn.
Contain your thirst. Jeez!
Thanks for explaining and showing how to do it correct.
His back looks like 6 pack abs.
Yeah you know, I work out & also have six pack abs on my back. Lol
“Don’t do planking over a minute.“
Me: Tell that to the Guiness World Record of the longest plank
Thank you. As a dad and working long hours I will def start doing this. My wife also. Thank you for showing how not to and how TO do it correctly.
For some reason you look like Ronaldo
It must be the haircut
Yea
haircut and also the body shape
Yea he's hot like hell!!
He‘s one good looking guy and hot af 😋
Hi there . I just started to plank four days ago and this video was absolutely helping and awesome to correct the body position and achieving the main goal . Thanks a lot . Keep it up 👍.
How did this end up going for you?
How about getting off the elbows, since it partially disconnects the kinetic chain from the elbow to the wrist/hand? You can also do more modifications from a straight arm plank compared to an elbow plank and it mimics a natural body position better.
I had everything checked except for the external rotation in the shoulders, so I will be doing that from now on. I always learn something here, thanks Daniel!
Same here i also have rounded shoulders that is why i feel the burn in arms more than abs.
I love your video humor. subtle.
Excellent superb very nice congratulations 🙏🙏🙏
Thanks for sharing 🙏🙏
God bless you and your family 🙏🙏🙏
Who else in quarantine tryna get fit 😂
Hahaha we must achieve something before quarantine ends 😂
Meeee
Thanks for breaking down the yoga pose in most perfect clear way, i owe you one, thanks again you got a subscriber my Guru dakshina to you , 👍
Sorry for my ignorance. But what exactly is the exercise benefit of an plank? Better core? Better body strength? Thx in advance.
It strengthens the core. You'll hear a lot of hacks repeating what other hacks are saying and claim it lowers blood pressure, increases flexibilty...blah, blah...
it's one of the exercises that strengthens the core aka stabilizer muscles in your body. these are the muscles that keep you from falling over when you move.
for body strength, you need to lift weights. however, weights won't develop the core, so you have to do both.
Gee, I always wanted to know why this worked my lower back more than my core!
thank you god for higher playback speed
Minako Aino Thank the programmer. Gods are fictional. 😉
@@cyberbid you beleive in programmers?
😁😂
Im waiting for a wooosh
@@Cal-rb3od r/wooosh no wooshers here
I have a hernia in lower back, so planks are so hard! Currently can only do 45 seconds. Thanks this video has really helped!
“don’t do planking over a minute”
Us table tennis girls as forfeits after 3h of trainings: can be made to plank for up to 3 min (not that we don’t feel like dying while doing it... if we drop, the timer resets for everyone)
"Dont do the plank for extended periods of time"
The guy who did it for 8 hours straight: allow me to introduce myself
I'm sure he meant it for the beginners.
are you saying you're the former guiness book or records holder for longest plank? if so, i'm sure you got breaks to go to the restroom and what not, so it's not 8 hours straight.
It was more than 7 minutes of this guy making me feel ashamed of myself. The wasy his muscles were working was just amazing. I dropped doing exercises due to some personal affairs but now I feel motived again. Thanks for that.
Me: let’s do some exercise
KFC advertisement pops up
Me: I’m gonna change my mind
Planking was invented by the Devil himself. Shortly after inventing the “Horse stance” 😭
Thanks for your channel @FitnessFAQs
I've been following you for years
Perfect...👍Thanks for sharing and Motivating.💪