The Benefits of Plank Exercises

[@tempebill]

I'm 64 w/back trouble and started planking 2 mos. ago doing 30 secs..and found people were right, planks really slow time down! tuff!.. but the first thing I noticed, was the improvement in my posture, a new strength in just sitting or standing! Now, I'm up to 1:40 and look forward to it each day knowing how it's helped me. Can't stop me now!!

[@pookiehoney]

Planking helped me start to regain my upper body strength. I am disabled so I plank against the wall. It's also a great calf stretch when you lean into it. Move your legs back further for more bodyweight and I also do one arm push ups back and forth while planking and then do full pushups. You can get a surprisingly good workout just doing it against the wall. So anyone who looks at planking on the floor and thinks it's too much try the wall planking. I've turned it into a little workout and my kids were shocked at how strong I'm getting.

[@Mar-pw3qb]

I’m going to start out against the wall. I think it would be safer for me. Good suggestion.

[@arzt.chandrashekharareddy.1726]

But ur mentally very fit brother I appreciate you for that I can see ur mental fitness then ur physical disabilty

[@MythOfMe]

Thank you. I never knew this. Thank you so much.

[@arzt.chandrashekharareddy.1726]

Have great day broh

[@lupechacon-florez7520]

Thank you for sharing. I will try this on the wall first. Hope your recuperation is going smoothly.

[@craigglaser251]

You’re a good man doc!I hope you realize how appreciated you are. :-) Thumbs up!

[@jessicaagosto3633]

Amen to that saying🙏🏻

[@lennywhite8531]

My go too doc.much love from ireland💚

[@jessicaagosto3633]

@@lennywhite8531 Green Pastures 🙏🏻God beautiful country ❤️☘️

[@rhondabailey9238]

...and mind blowing, how lucky we are...🤔

[@veganfortheanimals662]

@@lennywhite8531 100% from Ireland too💚

[@AdrianBota1]

Finally you are motivating us to do some movement, not just healthy eating. There are also easy inclined push ups against a wall and couch, for those who cannot do regular push ups.

[@salvofarnia8046]

Ive found inclined couch press ups easier, when im passing the couch i do a quick set i place my hands on the arm of the sofa, its started to creak a bit though lol

[@suzum.9713]

I started on my staircase. I use the bottom three steps, starting higher, and moving lower as I gain strength. I like to sneak these in, in 'the small moments' of my day. Since my stairs are near my front door, I try to do them each morning as I'm waiting for my company to arrive.

[@trevinormandy14520]

Good morning it’s currently 846 here in Normandy France 🇫🇷 and planking is really good and you can also do reverse planking, I do a daily morning walk of about one hour I walked about 6 km, then I run for 30 minutes, and then I finish home with a series of abdominals and planks. dr. Berg is always on point.

[@marcheeeen]

Isometric exercises like plank and wall squats also now shown to reduce blood pressure better than other exercises.

[@effortlesssuccess2585]

The best exercise for core and flat stomach. Hold it as long as possible, then beat your record each time you exercise. I’m up to 7 mins now.

[@skybelowus_]

7 minutes?? damn!!

[@marklester7348]

That's great to hear!

[@SlackHoffman]

Liar 🤥 😂

[@effortlesssuccess2585]

@@SlackHoffman I don’t think you’re in a position to call someone a liar when you don’t know the person. Don’t display immaturity and ignorance.

[@dariusus9870]

​@@effortlesssuccess2585how is he/she ignorant? He/she read your "look at me" comment and doesn't believe you. Provide proof and prove the wrong. Until then, stop displaying immaturity. Nobody has to bend to your will just because you say so honey.

[@XimenaZhao415]

Planking is awesome. If you have weak or injured wrists, you can use push-up bars or parallettes to allow for a more neutral wrist position.

[@kirstymacfarlane1620]

I do it as part of my yoga practice and I can vouch for how much it helps with back pain and spinal conditions. It's an easy exercise to build up, I've been practicing for 8 years and still have to do the modified version sometimes, depends on how my back is that day. Always listen to your body and don't compete with anyone else in the gym, yoga class etc. Concentrate on yourself and the teacher!

[@Fitfatherproject]

Thanks for featuring our plank video, Dr. Berg! You are spot on. Planks are incredible for health. A truly low impact exercise that we can do AT ANY AGE for a stronger core and better postural alignment. Your channel rocks by the way... we are big fans. 😊

[@inhisservice2880]

True I turned 64 granny I struggle but my health has improved

[@collateraldamage4453]

Its very important to keep your core tight during the exercise and then you can really feel it.

[@salvofarnia8046]

Thanks

[@collateraldamage4453]

@The Deathless It works all the core not just the back. There are planty of topics on that.

[@Emiliah1996]

I did this for 2 minutes yesterday and I feel sore in the muscles today 😅

[@timannink1635]

How do you do this exactly?

[@jonrhythm3686]

Planks have been a regular part of my workout for about 2 years now. I recommend them to my students on a regular basis.

[@sargondp69]

Lived on these and goblet squats when I was a serious cyclist. Plank simulates the position on a road bike. After a few months, I was much more comfortable on the bike seat, much better endurance, and stronger all around the core. Extremely good exercise.

[@sean.durham999]

I do a variation called the marching plank for sixty seconds, where you just raise your legs up alternating left and right while keeping your abs and glutes tight.

[@forjava]

Sounds good. Will try it.

[@ВладимирПутин-е7м]

Brutal... very brutal.

[@wchiwinky]

a new meaning for 'walk the plank'...=D

[@annawitter5161]

Such a simple exercise and so effective if done correctly. At 63 I do 5 planks a day, holding for a minute. I know I am correct because my tummy starts vibrating towards the end of the hold. Really builds abdominal strength

[@nadoosh5111]

You're amazing 🥰

[@cleverlaziness]

@@nadoosh5111no you

[@bernicefriedlich4680]

​@@cleverlazinessg😅f

[@donatelladepatre5695]

Great😊

[@Emiliah1996]

Is it visible? You’re stomach flat?

[@rightshoe21]

I have a love/hate relationship with the plank 🤣

[@universeusa]

Whyyyyyyy? 😃

[@fayzullohdushanbe8558]

😂😂😂

[@FysSessions]

more hate than love 🙋

[@ronaldkulas5748]

Great description.

[@universeusa]

@@FysSessions , cool 😎👍

[@aewohiuwefhweu]

love this exercise. i started doing weighted planks since ive been doing planks for some time now and it surely improves my posture

[@BlankVsudo]

Wdym by weighted planks? You add some weight on ur back?

[@aewohiuwefhweu]

@@BlankVsudo yes, I add about 10 pounds right now and hold for 60 seconds for three times

[@BlankVsudo]

@@aewohiuwefhweu i think you add more then 10, cause you started to look like a damn bear

[@gulhussain27]

I'm in for about four years... one thing I've noticed that some cardio added with these isometric exercises makes them a perfect HIIT.

[@stevencaldwell838]

I just started planks at the end of my workouts just a couple of days ago… I am still a little sore in my abs, sides and lower back! What a great core exercise!

[@lailaafroz4889]

It really works.! I do plank for 1 to 1:30 minutes. And it really changed my body shape. Thank you Dr. Berg for your information ❤️!!

[@safiarosetta]

What shape did you have before

[@jayabharathib788]

How many days

[@epicgamers9688]

How like did your arms get more stench and got better or how plz answer I would really want to know

[@CaseyRoseAlwaysPositive]

WAY harder than it sounds !! ~ Lots of variations for increased fitness.

[@nininglively7303]

I'm a fan of plank, it really give me strength

[@pixelum2023]

After a year on Keto (and losing 45+ pounds), I started doing Yoga. Which is a similar idea: Take a pose, keep it for a few seconds, change pose, repeat. After a few months of this, about 10 minutes per morning, I've noticed that some physical tasks, like cleaning the bathtub, for exanmple, that I used to find somewhat tiring, have now become WAY easier than before.

[@chcgostyle]

I hold my plank for 2.5min. and in time, this gets really easy because you learn to listen to what your body needs to hold perfect form. Truly a great exercise!!

[@larryluahiwa1451]

I do it couple times a week, It's awesome! Made me stronger for sure!!

[@gregdavis19]

I do planks for the last 6 months everyday, and I love it! I generally do 6 minutes a day and no less than 5 minutes. My benefits are as followed: lost weight, tighten my whole body, strengthen my hip flexor muscles back to normal. I had bilateral hip in 2006 and a total shoulder in 2018. This is the only workout I can do that doesn’t harm the prosthetics. Granted I used to be weightlifter, but at 60 now heavy weights are a thing of the past for obvious reasons.

[@nay.sen20]

No abs?

[@gregdavis19]

@@nay.sen20 I have a solid core. I do flutter kicks 3- sets 1 minute reps; wall chairs 2 sets, 2-3 minute reps.

[@izsim4739]

Yes I practice exercises and Planks are in my schedule every week, I like them because you don't need gear and can be done everywhere. Thanks Dr Berg 🍒

[@maxibake9323]

Excellent advice. 7am here, not sure if your up late, or I'm up early. Lol. 😏 Thanks for sharing this important information with us all. Take care everybody, & Happy Weekend. ❤🙂🐶

[@black-db2my]

Thanks same to u too

[@maxibake9323]

@@black-db2my 👍❤️🙂🐶

[@Mary-io1mb]

Just completed a plank after at home work outs. Suffer from lower back pain. Planking really does strengthen the core💯‼️

[@courtneyburnett6132]

Have you noticed a change in your lower back pain

[@JordanBogemann-p6b]

The way you explained how planks can improve posture is so helpful. I never thought about it that way before.

[@okaykidz3071]

Since following Dr. Berg’s advice I’ve lost 15 pounds in the last 3 months. I’m down to 140 pounds and I feel so good! Thank you!

[@Drberg]

Great! Thanks for sharing!

[@joeschmo1516]

What specifically did you do to lose weight?

[@epicgamers9688]

Just by doing planks ? Plz I would also like to know

[@johnstockman2677]

I started doing them in November I could hardly do 30 sec, now I do 4 sets @ 3:00 with stretching in between each rep, every 2 days, it sucks but the benefits are very noticeable.

[@ArkansasBadBoy]

I am so glad you included stress relief as this exercise strengthens the mind as well. There is a mental barrier you have to cross to be successful with planking. I have Multiple Sclerosis and planking is the only thing I can do anymore but I am very happy with still being able to do so. Good stuff 😊

[@sevensaturn5442]

Hi Dr. Berg. I do the plank for 5 seconds in sun salutation (Yoga). Saw a huge difference in fat burning around belly and back within 1.5weeks. Will definitely hold it longer now. THANKS!!!

[@stephaniecuaz1418]

I know this is old but I do a plank every night and have now built up the strength to being able to do an 8min plank! They're AMAZING 🌟 & so good for your entire mind & body ❣️

[@Themis33]

8 MINUTES 😳❤️

[@pp-pl2zg]

Wow....

[@timannink1635]

Did you notice a difference in your physique compared to when you could only do 1 min to the 8 mins you can do now?

[@jessncls4234]

I can't express how grateful I am to have found Dr. Berg's channel. Literally whenever I have questions about the keto diet, I go "lemme see what Dr. Berg says about this"

[@emanahmad8049]

Il take any health advise blindly from dr.Berg ...thank you 💜

[@emanahmad8049]

@@salvofarnia8046 yes me too for sure

[@salvofarnia8046]

Very good for sure

[@yousoufjamrock6266]

Masha Allah... Bet you working out during Ramadan. Hehe 😉

[@emanahmad8049]

@@yousoufjamrock6266 lol i havent been constantly working out but i go to the gym a few times after iftar😁

[@yousoufjamrock6266]

@@emanahmad8049 wow after iftaar. After iftaar I feel a bit shrugged and got to prepare for taraweh also. I work out just before iftaar in this way for iftaar I relish upon some good apple cider to quench my thirst and thankful to the creator. 😊

[@roadstar499]

I have been training with weights etc for 50 plus years..I added planking 7 years ago..I do 360 degree planking with various tweaks i add...usually routine is around 8 min then i go in my backyard and do another 20 mins of various jogging and other movements..all in all planks get my heart pumping as hard as my backyard training,so i consider them a great cardio and strength builder..some people say they aren't cardio but they never did them as I do on a regular basis..they can be as hard as you want them to be..its up to you...😊

[@nabitherealtour144]

I have just started back planking and am a part of a fb group called, plank talk nation. Taking while planking makes it even more challenging. I guess he took the link out for the free class because it was 2 years ago. They should edit this video and take that part out so people don't have to look for it. Thanks for the video. More people should know about how powerful planking is. I have friends that plank an hour and a half without stopping and talking the entire time. WHEW!

[@nightowl2481]

Yoga with Adrien on KZbin nearly everyday along with keto and I’m feeling pretty good about myself 😊

[@chiaaaar]

Dr. Berg you read my mind! started doing planks this week 😁 i'm following Bright side's plank exercise since im just a beginner

[@levelupchenssy]

I love plank, I did planking every morning 10mins. I did not get back pain, and my posture is good already. Thank you Doc for this topic. You are the best!

[@valevisa8429]

Is that 10 minutes one time ?!!! or 2 2 2 2 2 ?

[@obarelida]

been doing planks for the last 2 years, amazing workout

[@windridermaui]

Thank You Dr. Berg :) I had no idea what a Plank exercise was, until very recently as it was recommended by my surgeon for my post recovery. I recently travelled to Florida for an ubilical and inlingual no-mesh hernia repair. No Meshing Around! So to gradually recover without strain, walking and plank exercises are recommended for core strengthening rather than push-ups while recovering. So, I searched and found your video and am surprised that it is more of an intense workout than I expected. Look forward to trying it out. Thanks for another very informative video. Aloha from Maui!

[@daphnesuri3680]

Good morning from the sunny island of Cyprus. Love this video, I'm also a big fan of plank exercise and always incorporate it into my fitness routine. Even if you don't have time to do a full routine, planks alone are a marvelous workout.

[@lupechacon-florez7520]

Dr. Berg This is exactly what I needed and I love you explanations. I was not aware of all the benefits. I am a big fan of your teaching style. I have this saved and will be doing these. We need you more than ever Dr. Berg. Thank you!

[@spreadthemessage15]

This exercise helped correct my posture! I remember before I did this exercise my posture wasn't great...very weak back muscles and incorrect head alignment.

[@tamaraserrano9748]

You're the best... Every time I watch your videos, I come away learning so much!! Thank you!!

[@mikailroberts5095]

- love your KZbin videos man, you’re one of the reasons I created my channel. Keep up the work.

[@mikailroberts5801]

Your vids are pretty interesting bro 😎

[@shopifystarter4757]

I checked ur channel out actually good advice

[@pointikus6966]

Cool inspiration

[@Drberg]

Glad to be an inspiration.

[@mikailroberts5095]

@Helene Vion your welcome Helen!

[@wchiwinky]

Exactly what I need to complement my stretching/exercise regime ; part of which is Retro-walking, which I recently learned from you Dr Berg! It has really helped me so much! Thank You!

[@Stovokor41]

Thank you Dr Berg. My wife and I are both very impressed with your content. I do either full or side planks daily. Also star planks. Seem to do me a lot of good. Would you consider making a video on health recommendations for people who work nights and sleep a lot during the day?

[@JamieHitt]

Last time I did something like that… Was because a snake was coming at me pretty quick. I just froze up like that… It passed right under me. So my plank was followed by two cigarettes and an ice cold beer. I can do snake plank… And I can do skunk plank… But only in the case of emergency.

[@BeeChance]

Haha!!

[@suzum.9713]

Hilarious. I guess I can do a centepede plank, then! Good thing I am not near the ocean, or I would have to do a shark plank!

[@mandysikorsky6975]

You are hilarious! I love it!

[@JonTheMiniBeastHadden]

Back in my military days I used to do planks for about half an hour every other day rotating between front and sides never letting my knees hit the ground.

[@amandaontiveros8237]

I want to start exercising and work on core but I have an umbilical hernia. Any advice?? Thank you for your knowledge.

[@richstewart1]

I saw a lady that planked for 4 hours. LOL!! I'm shaking and quivering so bad after 30 seconds. One minute and I'm flopping like a fish.

[@goddessella9056]

Thank you for this video.❤🤗You are the best Doctor EVER!!!!!

[@Drberg]

I'm happy to help. Thanks for watching.

[@RanithaAmichand-zb6eu]

A lovely video, so informative, thank you for sharing. Loved it

[@nenestanton9290]

Recently, after years of sore knees when bending, I realised the pain dramatically lessened after I started planking.

[@jessicaagosto3633]

You are amazing Doctor love how you care about humans🙏🏻❤️🇺🇸

[@cprivera1]

How funny you post this video. 3 months ago I started doing planks for 15 minutes a day, few minutes rest in between every 5 minutes. And I have lost 10 lbs since I've started. My goal is to lose 10 more pounds to finally reach my goal weight!!

[@naturalstrength8393]

I do weighted planks at the end of some of my workouts, I got up to 3 sets of 50 seconds with 5kg plate on my back, then I had to take a month off the gym because of uni, now I'm back and can do 50-45-45 with 5kg on my back.

[@ciskokidd5980]

It's cool 1, you learned something new, congrats. 2, important to acknowledge to you directly this sentiment. I'm not surprised you owned it. !! That's just one of the reasons why people trust you, brother.. You work so hard to help your kith and kin, Please take whatever time you feel is worthy to bolster your ego and enjoy some gratitude from me/us. Been doing planking/ similar isometrics for 30 years, it works. Use it or lose it..

[@kelalamusic9258]

Great idea, especially for those who are still staying indoors more due to the pandemic. You are right. It does look easy until you try it.

[@ernstgenzs7456]

I've been doing planks every day for a year. They have worked well on my core, yet they have created elbow issues, epicondylitis (golfer's elbow), and burned corrugated skin by the elbows.

[@sallydoyle5231]

I absolutely love planks. During lockdown, I would tell my fellow gym mates (via zoom), "a plank a day keeps the covid away." It's my motto!

[@Cosima909]

Just completed my morning workout and had to modify my planks due to a sore arm and then this pops up. Great links to the other videos Doc. Thank you. 💪🏾

[@ScrubCrusher69]

1:12 "I'm tellin ya it looks really easy....BUTT" I agree Dr. Eric Berg, I agree :)

[@chrismcmenamin8878]

😏

[@IAMElsLife]

Great information. Thanks Dr. Berg.💪🏽💛💪🏽

[@Drberg]

Very glad to be of help.

[@jeanpaspa]

I have both scoliosis and spondylolisyhesis and planks are helpful. I do very modified.

[@rohithn1119]

Anyone else here who is on plank already while you're still watching 😂

[@oumkhadija598]

شكرا لك دكتور على كل هذه المعلومات القيمة... ممكن ترجمة هذه الحلقة وشكرا ورمضان كريم.🌹

[@dealwithit207]

I watch your videos a lot...so easy to follow and always interesting 🙂

[@dRaevyn.2030]

As a Calisthenic Athlete, plank with proper form is the bread and butter for developing CORE strength and endurance 😎🤙

[@PCgonemad-ih9pr]

The best free information on you tube!!💪

[@centralscrutinizer9591]

I love planks, do minimum 3~90 sec planks everyday......and I’m 61. It is a part of my daily routine along with 600 stairs and upper body workouts.

[@JadeMaria1982]

I appreciate every video that you make to educate us. 😍 Thank you!

[@Drberg]

Very glad to be of help.

[@mrmarc4074]

My favorite channel on my favorite exercise, nice. 👍🏽

[@alan30189]

Planks are great, but one thing you have to be cautious of is if you have problems with plantar fasciitis. If you don’t stretch that area of your feet first, before you do this exercise, you could wind up with a case of plantar fasciitis, as I did. Ouch! In fact, I did warm up and stretched and STILL got plantar fasciitis. A possible solution to this is to put your heels against a wall while you do this exercise, if you’re not doing planks on your knees.

[@macduece2112]

Good video!! I tried, then started using the Plank(s)exercise back in 2014 so much so that I stopped doing sit-ups/crunches. Ten to sixty seconds is good time but you failed to mention that when doing the exercise it is ideal to "contract" the musle,i.e.,the stomach and side. For example, tighten and hold the stomach muscle(s) for at least 30 seconds (1,001, 1002, etc.) release for 10 seconds then tighten again for another 30 seconds - do five sets of these. If 30 seconds is too long, then tighten, hold for 15 seconds or begin where you fit in...

[@kathleenc7337]

For all the ( mature) people out there I'm 66 and have been doing planks for a few years now, even with back problems, they work. Either on your elbows or hands or with raising a leg or arm ( or both which is hard) it's well worth doing.

[@NESIANMISTIK777]

Liked this before even watching the video 🙌

[@MHSenju3000]

Question....for people that do planks how often per week do you do them? I workout 5 days a week but I dont do planks only ab crunches and sit ups...

[@loveislove2359]

You can easily fit it in your training routine, like doing a 1 min plank before your cool down. I do it only 3 times per week but many people do it daily.

[@MHSenju3000]

@@loveislove2359 thank you

[@swoopes7777]

ab crunches will mess up your lower back if keep doing them repeatedly. You'll start to feel the pain in your 40s. Planks are much safer and work everything

[@saadhassan4031]

Thank you doctor Berg I've been looking for some solid recommendations on this topic for some time now.

[@Drberg]

I'm glad it helped you!

[@loxella3lite661]

How Ironic..I've been doing this exercise all week💪..Thanks Dr. Berg always on time💯

[@loganwolv3393]

What about these that say Plank is pretty weak for building your body and that it actually dosen't promote good posture? I'd love to see some acknoledgement to that.

[@Kanan-Shah]

Lots of love to you sir, thanks so much for each video u have painstakingly made. Really appreciate ur efforts.

[@rakelmacc5325]

I love planks. It’s great for the abs and no stress on joints.

[@Prosperity-hk8ub]

I do this for 20 minutes every day and it is a really powerful exercise👍

[@fitzgoblin81]

Love this! Please do more videos like this!!❤️

[@Drberg]

Hello there! I will relay this to Dr. Berg.

[@W140MercedesS600]

I did it while at the RCMP academy outside in the snow at -25 temp.

[@forjava]

Good content, as usual. Eventually, you get stronger and get to no pain -- with the regular version, daily. Two minutes, some say, is the max useful duration. For amusement, I watch my sweatpants' drawstring and keep it a constant distance from the floor. :>)

[@CarbageMan]

I do an aerobic version of it in which you alternately raise your opposite leg and arm and extend them. It was recommended as PT for my hip.

[@plumeria66]

Fitness experts are saying to avoid this exercise because it hurts the spine and shoulders.

[@OldJalopyPuller]

Great video doc. Could you do one for Burpee's? That's a great exercise for those who can do it, especially with IF.

[@Linkaara]

One of my personal milestones is when I was able to complete 2 minute planks x 4, under 20 minutes (along with other exercises)

[@DrSushanto_Eye_Care_Center]

Love and Respect from BANGLADESH. Following your suggestions and changing my Lifestyle,can't thank you enough. God bless you Sir.

[@SG-xb7de]

I hold a plank for 2 minutes, everytime I workout. Yayy!

[@salvofarnia8046]

Thats impressive

[@SG-xb7de]

@@salvofarnia8046 Thanks!

[@brownpunk1794]

30 seconds damn nearly kills me..

[@shanksman1905]

Me too lol I said to my self I was not doing well 2mins was not enough I almost died when I did 3mins but I’m back to 2mins bruh😂

[@SG-xb7de]

@@shanksman1905 Interesting that I'm receiving this comment, when I had given up working out. I tried my first plank after almost a year and couldn't hold for 20 sec! 😂

[@lynseyash1460]

Is the plank any good when you have sciatica? I use to do the plank alot before I had my son but because he was born back on back it set off my sciatica I didn't no I ever had but an epidural didn't help when I had my eldest daughter either.

[@KETO.n.WRESTLING]

The Plank is my favorite AB workout 💪 🙌

[@warriorworld1502]

Hello, sir, I have a question which I want to ask you if you don't mind hope will respond to me about it. The question is does it good to use oil in our food especially for heart patients what if we only cooked food in water which is best for us please answer about it sir ?