CORE EXERCISE: How to Plank Properly for Beginners, Seniors

[@notovercome]

Thank you for this teaching about the plank. I had no idea about these options that wouldn't kill my back. Also thank you for so many options for my daily workout! I can go for 50 minutes to only 5 minutes. So I have no excuse not to do something every day.

[@yes2next]

Thank you! That's the way to do it! Exercising for 5 or 50 minutes gives your body the same good benefits! It's the same with modifying the plank! The core muscles really get a good workout too! Keep it going and keep moving with us! See you soon! ❤️

[@STWA9044]

Your videos are very instructive for all- not just seniors. I share them with my parents. You and your mom are inspiring to watch. It’s heartwarming to watch you both. And you mom is strong!😊

[@yes2next]

Thank you! That's so nice to know! Appreciate your sharing out workouts with your parents! We hope you and your parents will join us soon at our next workout! Exercising is a great way to stay healthy and strong! Mom says and hi and thanks for your kind words! She hopes to see all of you soon too! Keep it going and keep moving with us! See you soon! ❤️

[@cindylou4581]

Thanks for this. I've tried the plank and always hurt my lower back. I'll definitely be doing this modified version. Just found you a month or so ago. I love your videos and the fact that I can mix it up. Tell mom hello! ❤️

[@yes2next]

Thank you! Happy you found us too! Mom says hi and to keep moving with us! The modified plank will give your core muscles a workout which is really important! Keep up your good work! See you soon! ❤️

[@sallya.2412]

I already do a floor plank but in a modified way. I get down on the floor, I do the full plank except elbows down on floor. Due to wrist injury, I have to do this way. I have never done the wall one, never knew you could do that or the couch level one. I may give this a try. Thanks for the modified ways.

[@yes2next]

Thank you! That's terrific! You are already doing the Plank and are level with the floor with modifications! That's the goal of a full plank! Great work! Keep it going and keep moving with us! See you soon! ❤️

[@carolineashman8007]

Wow, your Mum is an amazing lady. I’ve just tried the wall plank and I did it. XX💜

[@yes2next]

Thank you! That's the way to do it! A wall plank gives the same good benefits to your core muscles! Good work! Mom says Hi and thanks for your kind words! Keep it going and keep moving and planking with us! See you soon! ❤️

[@judithgrace8359]

Excellent to learn these modifications for the plank. Doing it this way (My knees are iffy) is a very big welcomed surprise!

[@yes2next]

Thank you! Glad you liked it, and the modifying plank is easier on your knees while still working your core too! Keep it going and keep moving with us! See you soon! ❤️

[@garydesantis6755]

Thank you for demonstrating the modified positions. Very helpful. Aioki …. You are looking marvelous!

[@yes2next]

Thank you! Glad you liked the plank modifications! The moves will help your core muscles! Mom says hi and thanks for your sweet words! Keep it going and keep moving with us! See you soon! ❤️

[@thewordweaver]

Thank you! So great to see a video like this that actually explains it for beginners. So many of the other videos the instructors are trying to show off their knowledge and lose people like me who wish to start but don't know the basics. Loved it!

[@yes2next]

Thank you for your kind words! Glad you liked the workout! Planking is a great routine to keep your core strong and to improve your balance to name a few of the good benefits to your body! 👏 Doing it right is important! Keep up the good work to staying strong and keep moving with us! See you soon! ❤️

[@millieh.-nyc6537]

Great modifications! Mom is so adorable. Great team. ♡♡ Be well.

[@yes2next]

Thank you! Happy you liked them! Mom says HI and thanks for your sweet words! Keep it going and keep moving with us! Be well too! ❤️

[@timothyrockwell2638]

I swear by planking as part of my wake up routine. You offer some excellent instruction and variations here! I just linked this video to my mom who has started on her fitness journey, she's already made a lot of progress, I couldn't be more happy for her.

[@yes2next]

Thank you! Happy you liked it! Doing a plank benefits your core muscles to keep them strong which helps to keep your body strong! YAY! 💪 Nice work! That's the way to do it! Great to share us with your mom too! Look forward to working out with her soon! Keep it going and keep moving with us! See you soon! ❤️

[@robinrummel1359]

Love the modifications, especially not putting weight on hands! For many folks, it's their back that's a problem but for me it's my wrists, knees...and that I need to loose 20-25 lbs. Doesn't sound like much but when you're only 4'11" it's a lot! BTW, I was 5' but thanks to osteoporosis I'm losing the vertical challenge. 😜

[@yes2next]

We understand. If the wall plank isn't an option for you, we also have other core workouts -- standing: bit.ly/y2nstdcore or in a chair: bit.ly/3uYx5BK We hope these alternatives are helpful. Keep moving and building strength! ❤️

[@robinrummel1359]

@@yes2next Thank you, I try!

[@angelakitchens159]

April and Aiko, thanks for demonstrating the modified positions of the plank. This is really a great way to stretch out the muscles and gain endurance.

[@yes2next]

Thank you! Happy you enjoyed it! You are right about the plank helping to stretch the muscles and gain endurance. Keep it going! Adding seconds each day doing the plank makes your core muscles work better for you! Keep moving with us! See you soon! ❤️

[@jeannychu6136]

Thank you for your clear explanation and demonstrations of the plank and modifications! Excellent! 😊

[@yes2next]

Thank you! Glad you liked it! The plank is a good core workout but not everyone can complete it on the floor! A modified plank is doable and just as beneficial too! With practice a modified plank can lead to the full plank on the floor! That would be a goal to work for! Keep it going and keep moving with us! See you soon! ❤️

[@gre55]

I always tried to incorporate planks into my exercises but they were just too hard. Thank you for showing me a way I can do them!!! Well done Aiko! It's not an easy move!

[@yes2next]

Thank you! Glad you liked it! 👏 Planking is a challenging move, but it is sooo good for your muscles to do! 👏 Mom says HI and thanks for your kind words! She hopes you will keep moving and planking with us too! See you soon! ❤️

[@marilynrussell8250]

That was an excellent workout for us thank you, April

[@yes2next]

Thank you! Nice to see you! Happy you enjoyed it! 👏 Good to know how to plank as it is a routine that really helps your core muscles to stay strong! Keep it going and keep moving with us! See you soon! ❤️

[@128titanic]

Two people are very excellent.♥️♥️.

[@yes2next]

Thank you! Keep it going and keep moving with us! See you soon! ❤️

[@shaned7793]

Really great examples for how to start planking! Thanks.

[@yes2next]

Thank you! Glad you thought so and hope you tried it! Doing a plank is a great way to strengthen your core muscles and is a good exercise for your whole body! That's the way to stay strong! 💪 Keep it going and keep moving and planking with us! See you soon! ❤️

[@trulysensitive5620]

Thanks so much. Planks were always hard. I only use to watch people do it and thought I did it.😀. Will try it. You two make me smile. Mom sitting it out.

[@yes2next]

Thank you! Good to try it on the wall or couch! The floor plank can wait! Mom tried the wall and couch planks and found both doable for her! So??? if Mom can do it, so can you! Yay! Keep it going and keep moving with us! See you soon! ❤️

[@stangetzproductions5799]

I thought the plank was a no no exercise for me. You have showed me where to start, thank you both xx

[@yes2next]

Thank you! Happy you enjoyed the workout! YAY! 👏 You are now ready to do a plank! 👏 That's the way to do it to staying strong! 💪 Keep moving and planking with us! See you soon! ❤️

[@marialobodumasia6460]

Great. Love the wall and sofa workout.

[@yes2next]

Thank you for joining us and for the sweet words! Both the wall and sofa came in very handy for this workout! Keep it going and keep moving with us! See you soon! ❤️

[@stacg45]

🎉🎉Yay Aiko! I am in the flat butt club too! 😆 I plan on starting the plank challenge. I appreciate this clip. Very informative and helpful. See you tomorrow! Y’all are the best! ❤❤❤❤❤

[@yes2next]

Thank you! Mom says HI and is pleased you are in the same club! 👏 YAY! Good you will start the plank challenge too! You can do it! We know you can! Keep up the good work and keep moving with us! See you tomorrow for sure! ❤️

[@128titanic]

Thank you very much!!♥️♥️.

[@yes2next]

You are most welcome! Thanks for working out with us! Keep moving with us too! See you soon! ❤️

[@moci42]

I found out about why my legs seemed to be so sore and weak. I was doing sit ups, 40 a night and my legs got so sore I could hardly sit down with out something to brace myself. I did a search on the good old internet and found the answer. It was those situps I was doing. I will try this plank and dump the situps. Thanks for the introduction.

[@yes2next]

That's great to hear that you found a solution! Planks can be a great alternative to sit-ups. ❤️

[@tinkytimmons341]

Hi April, Is there any way you could figure out with Aiko how to modify the Five Tibetan Rites? I love doing them, but as I have aged, it is harder for me to get into some of the positions and I just know you would be the one to help! Peace, Tinky

[@yes2next]

Thank you! Will definitely try modifying the moves! The Five Tibetan Rites do involve difficult yoga poses but you gave me a challenge and will add it to our list! In the meantime, keep moving with us! See you soon! 👏🧡

[@karen3771]

👍great planking options 🙏

[@yes2next]

Thank you! Happy you enjoyed the different ways to do the plank! Doing the plank helps to strengthen the core muscles. So doing the plank by using the wall, sofa, or floor is the way to go! Keep up the good work and keep moving with us! See you soon! ❤️

[@lee-annewinter1209]

Thank you!

[@yes2next]

You are very welcome! Thanks for working out with us! Happy you liked the workout! 👏 Planking always does your body good! Keep it going and keep moving with us! See you soon! ❤️

[@mymusic0717]

loved this mother and daughter

[@yes2next]

Thank you! That's great to know! Love 🧡having you working out with us too! 👏 Keep it going and keep moving with us! See you soon! 🧡

[@r12004rewy]

Is a 3 minute plank the aim for a daily routine or should you aim for more reps with lesser time?

[@yes2next]

Shorter durations with multiple rounds are great. Most experts suggest anywhere from 10 up to 30 seconds is plenty, and as you progress, you can extend your plank for up to one or even two minutes, but don’t go beyond that. Two minutes is often considered the maximum, and you don’t get much more benefit after that. Here's a Harvard Medical article with more information: tinyurl.com/bdfk2mz3

[@r12004rewy]

Thank you for the information.

[@62army77]

Hi, does this wall plank help tighten lower belly fat ?

[@yes2next]

Wall planks are great for strengthening your core muscles, which can help tighten your lower belly area. But losing belly fat and overall occurs when you decrease calories through a healthy diet and burn calories with exercise. An exercise program that includes high intensity interval training (HIIT) has been shown to help decrease belly fat -- with alternating high and low intensity intervals. Here is a link to our HIIT workouts: bit.ly/3MbznVl. Keep on building your core strength! 👏❤️

[@angelagalante6519]

Wow amazing

[@yes2next]

Thank you! Glad you liked it! Keep it going and keep moving with us! See you soon! ❤️

[@bcupidCA]

I never knew what the “CORE” was until I started watching your videos

[@yes2next]

It's always good to learn something new! You created a new brain cell! YAY! Your core muscles do a lot of good stuff for your body, so keeping them strong is important! Keep it going and keep moving with us too! See you soon! ❤️

[@susanrimel5388]

Hi Ms. April and Ms. Iko!!! 🌈✨👋🏻😃...So AWEsome f y'all!! Way to go Ms. Iko on your planks!!! So inspiring! My Momma and I finally started our workouts with y'all. It's so exciting! 🥳😁 Ms. April, thanks for all the informative and step-by-step instructions on how to do everything!!! But I was wondering...is there a Plank where you do it on the floor and on your elbows? That's how I used to do it, but now I'm wondering if it was correct??? 😬 Honestly, it kills my stomach and leaves me shaky! I reached ONE full minute; but that was over a year ago. Please help.😬🥺🤗🎉 I'd really appreciate it!! And Happy Walking and Fitness to you both!! And Mochi 🐈 when she joins in! LoL 😸God bless y'all!!!

[@yes2next]

Hi Susan! We are so honored and happy to help you and your mom stay healthy and get stronger! Yes, you are correct! You can do the plank on the floor on your forearms and elbows -- in the video, I do the floor plank on my hands, but it can totally be modified to do it on your forearms and elbows which we demonstrate in the wall and sofa versions. Awesome you did a one minute plank -- by practicing everyday, you will get back up to that one minute mark and beyond! Keep up the awesome work! 👏 Sending you and your mom love and a big hug! ❤️

[@susanrimel5388]

@@yes2next ✨🤩Thanks for the support 🤩✊🏻 and helpful information! 😁 I thought I must've been doing it wrong at that time! 😬🤪😄 Hopefully I CAN get back to that! Blessings to y'all!!!

[@DawneGodwin]

Does it matter if you wear shoes or not?

[@yes2next]

Thank you for asking! It depends on the type of workout and your own level of comfort! If the workout involves activity, then wearing shoes would provide support and protection. With Yoga you may prefer going shoeless. Consider the workout and listen to your body! ❤️

[@helenharicot1955]

If mom Aiko can be brave enough to do these for us, then I think i can try! at least the wall, and then the sofa!

[@yes2next]

Hi there! Mom says Hi and you betcha! If she can do it so, can you! Either one is good to do. A few seconds at first then build from there! That's the way to keep your core strong! Mom is rooting for you! Keep moving with us! See you soon! ❤️

[@laurrieannemalizia2890]

Wow!

[@yes2next]

Thank you for the Wow! Happy you liked it! Keep it going and keep moving with us! See you soon! ❤️

[@Angel34013]

I am new Doing prank exercise i need how to Do it right and safe as well thank you

[@yes2next]

Nice work! Glad you enjoyed the workout! Doing a plank is a great way to keep your core muscles strong and by doing so keeps your body strong too! 💪 You did your body good! Keep it going and keep moving and planking with us! See you soon! ❤️

[@corazonchiukee4285]

I'm 75 already Can I do this exercise at night before go to bed?

[@yes2next]

Hi there! We recommend doing this one earlier in the day. Gentle stretching like our bedtime stretches would be a nice choice before sleeping: bit.ly/3tGGJZB

[@ZETA14.88]

Your mom is very adorable

[@yes2next]

Thank you! Mom says HI and thanks for your sweet words! She hopes you will keep moving with us to staying strong! See you soon! ❤️

[@corazonchiukee4285]

I sick in lower back pain

[@yes2next]

Please check with your doctor about the cause of your lower back pain. Here is a video on lower back stretches: bit.ly/3Nur1IC ❤️

[@Notoldfart]

Excellent. Just what I was lookiong for. 86 YO and been wanting to improve my core.

[@yes2next]

Thank you! Glad you liked it and pleased to know it is just what you have been looking for! 👏 As a young 86yo it's Awesome you are exercising to stay strong! 💪 YAY! Age is only a number and that's terrific! Keep it going and keep moving with us! See you soon! ❤️

[@Notoldfart]

@@yes2next I failed to mention we live at 6,500 foot elevation and I walk every monring in the forest with the dogs, on uneven dirt and rock trails. Snowshoe in the winter or x-country ski.Going on 30 years. BMI around 26, not great but....

[@susieaxym]

No floor planks with knee arthritis

[@yes2next]

Thank you! Sorry that floor planks will not work for you, but have you tried the wall plank? It may be less pressure on your knees, and it will still give your core the good strength benefits too! Hope you will try it and hope it works for you too! See you soon! ❤️

[@trulysensitive5620]

I have difficulty sitting on my heels.

[@yes2next]

We understand. Please sit in a position that is comfortable for you and try gentle stretching to increase your flexibility. We invite you to try our stretching videos: bit.ly/3onZUT1❤️

[@Kennybooy9]

Rite.. rite… alrite.. rite… rite… rite.

[@maryreid2572]

i like you mum.

[@yes2next]

Mom says Hi and thanks for your sweet words! She loves ❤️you back! Keep it going and keep moving with us! See you soon! ❤️