Planking too hard... lternatives?

[Amazon Grimm]

I'm really out of shape... well actually, I'm in shape, its just round. I am trying to do a modified angry birds workout to start off building strength. It's hard because I am so overweight that bodyweight is a lot of weight.

I'm doing dumbell rows, with increasing weights before I try Inverted rows (and then hopefully one day, pullups.)

Similarly I'm doing Pushups off of a high counter. Squats are no big deal as my legs are used to my weight.

But oh... the plank... ugh... OH MY GOD THE PAIN!!!!!!!!!!!

Even doing planks from the knee planks caused me to have really bad pains in my abs for the next several days.

Am I just doing it wrong? Are there any alternatives I could try that might ease my way?

Or should I just suck it up.

[Gainsdalf the Whey]

It's likely just because you're new at them. I would say do them, then take a few days off so you're not sore, then do them again. You'll get stronger and be fine most likely. If the pain (assuming you mean hella soreness) doesn't go away sooner and sooner after your workout, you may want to consult a physician.

[Tola Seng]

Hey Grimmthing, I second what CoreyD said. You just need the time to build up the strength. Start off slow like you're already doing and build up from there. Hey as they say, "Rome wasn't built in a day." The body you want, won't be built in a day either. Give yourself credit for just starting and all the little accomplishments you make. Before you know it, planks will be easy as pie for you. Have fun!

[alice-on]

When I read the title, even though I knew what you meant, I imagined someone planking like the fad but doing so hard their eyes were squished closed and they were making very strenuous noises. My abs hurt really bad too, obviously not as bad as yours as my pain doesn't last that long, but it's probably just because your core is weak. Maybe tape yourself with your phone or use a mirror to make sure your body is in the right form, just in case. It will always hurt or feel uncomfortable, but eventually you will be stronger and it won't hurt like THAT.

[PhoenixRising]

I improved my plank holds by doing yoga. Doing sun salutations to be exact!

[Corbab]

Planks are tough to start out because it uses your abs in a way they are rarely used in day-to-day life. For the same reason, the plank is one of the best ab workouts out there—simple, scalable, and effective as all get-out. Like CoreyD said, keep doing them, and you will progress. If you can't manage the volume, only do them every other workout. Planks are isometric, so you're not going to injure yourself, even if your abs are sore.

[Pat G]

How long are you holding your planks for too. Start of with shorter holds and work your way up, don't start blasting at 45 second holds.

[Raincloak]

Have you tried planks with your hands elevated? Like a table push-up; just get into position and hold it for a count of 20 (or as long as you can). Don't just let your stomach dangle, tense up the muscles and make sure your butt is in line (not sticking up or hanging down). You will get better, just keep trying.

[SuperUnison]

As with the above posters- when you start a new exercise a bit of muscle soreness isn't anything unusual so I wouldn't worry too much. Keep making progress in small steps, and I'm sure your body will get used to planking, particularly as it sounds like you're pretty motivated!

[Georges]

I'd start with Raincloak's recommendation (hands on the counter, like with the pushups), and if you need to, do them every other Angry Birds Workout.

If that doesn't work (if they still cause pain for more than a couple days), your best bet might be to find some other exercise for core work. Planking is awesome, and it works a lot of muscles really intensely, but you can find other exercises that work fewer muscles, less intensely and combine them. Then try a 10 second or less plank again in a few weeks.

As long as you're using good form with your pushups, you'll get there, since you're using all the same muscles as a plank.

[Rhiarti]

Agreed with the "don't do it for so long" advice. Hell, I started my (75 year old, post surgery) mum on them at 10 seconds!

If you want a bit of beneficial fun while you build up your plank time, go out and buy a bag of balloons to blow up! Think I'm kidding? Give it an imaginary try now and feel which muscles have to contract to get enough puff...

[Amazon Grimm]

Tried the knee pl;anks again, much easier this time, thanks all for the encouragement