Latest news with #plank
Yahoo
3 days ago
- Health
- Yahoo
Personal trainer recommends the one arm plank as the perfect way to upgrade your core workouts — I gave it a try
When you buy through links on our articles, Future and its syndication partners may earn a commission. The plank is a great exercise for building core strength, but it's not the most exciting move you can do. It's quite the opposite, in fact, with the aim being to stay as still as possible. There are plenty of ways you can vary your planks, though, and the alternating one arm plank is one that's well worth trying. I saw the move recommended by personal trainer Kyle Knapp on Instagram, who describes it as 'simple but effective'. Having now tried the one arm alternating plank myself I would take issue with the idea that it's a simple move, but it's certainly effective for challenging your core and building strength. You don't need any equipment to do the alternating one arm plank, though performing the move on a yoga mat can help with grip, especially for your feet which will need to bear a bigger load than with the classic plank when you lift an arm off the floor. How to do the alternating one-arm plank Knapp demonstrates the move in his Instagram post, giving some useful pointers on how to do it most effectively You set up in a high plank position, with your hands supporting your upper body rather than your forearms. Then spread your feet wider than you would for a normal plank — this is vital for keeping your balance when you lift one hand off the floor. Lift one hand slowly up off the floor to your waist, aiming to keep the rest of your body as still as possible. Try not to buck your hips up in particular, or sway them over to the side where your hand is still grounded to compensate for the lack of support on the other side. Aim to complete five to 10 slow reps on each side, and if you're struggling with the move then you can build up the core strength for it by doing more of the standard high plank. Another good move to help build up to the one arm plank is the dumbbell plank drag. How hard is the alternating one-arm plank? I added the move into a longer core workout and it was notably harder than the regular plank. At first I thought the move was nigh-on impossible, because I set up with my feet together and didn't have the strength to support myself on one arm. Once I rechecked Knapp's post and got my position right, it became hard, but manageable. I added the move into a longer core workout and it was notably harder than the regular plank. You really have to brace your core and glutes to maintain the plank position while lifting one arm, and it was hard to get through five reps on each side without starting to rush. It's an effective core move that I'll continue to do in future workouts, and the extra movement you do compared to the classic plank makes it a more engaging exercise and keeps you focused on using your core muscles. Once you become comfortable with the alternating one arm plank you can progress again to the renegade row, which is a similar exercise where you hold dumbbells, lifting them up to your chest when you raise each hand. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide No, not push-ups — try the 'steering wheel' exercise to strengthen your upper body instead Who needs the gym? Longevity expert shares the only 6 exercises you need after 40, 50 and 60 to build strength I cancelled my gym membership two months ago — here's how I'm staying just as fit at home
Fox News
17-06-2025
- Health
- Fox News
Meet the 80-year-old man who held a plank for 50 minutes — and learn how he stays fit
Fitness experts say people should be able to hold a plank for anywhere from 20 seconds up to two minutes, depending on their age. An 80-year-old Florida man has blown that goal out of the water, recently holding a plank for a whopping 50 minutes — 100 times longer than the average recommendation for his age. Bob Schwartz held the plank — which is believed to be a record for his age — at the Ocean Reef Fitness Club in Key Largo. Luis Bracamonte, director of fitness and wellness at the club, said he witnessed Schwartz's feat, which earned him the nickname of "The Plankster." "To our knowledge, after extensive searching, it is the longest plank ever held by an 80-year-old," Bracamonte told Fox News Digital. "Mr. Schwartz is an extraordinary individual and a perfect example of a 'super-ager.'" A plank is an isometric move where the person holds a push-up position for a set period of time. It is often touted as an abdominal exercise, serving as an alternative to traditional sit-ups and crunches. In addition to strengthening stomach muscles, planks also work the arms, legs, chest and back, according to experts. Schwartz's planking journey began when Bracamonte set up a contest in 2016, where any member who could do a four-minute plank would get a free smoothie. Schwartz not only got his smoothie, but he won the contest, planking for just over 10 minutes. "Prior to that, one minute was probably my max, although by this time, my core was in pretty decent shape," he told Fox News Digital. As Schwartz continued to extend his planking times, he started researching online and discovered that his times were already longer than the records for his age bracket. "The over-80 record has been 15:03 since 2019, and the over-70 record was 38 minutes," he said. Schwartz applied to Guinness World Records, but was told that they don't recognize records by age group. "So in this internet age, you just post a video of your accomplishment and claim the title until somebody beats you," he said. "So during this year's fitness challenge, we decided to video my plank and post it." "The hardest part is just making the commitment to exercise, and staying with it long enough for it to become a habit." The passion for planking has become a family affair, as Schwartz's youngest grandson, who is 7 years old, has started joining him in plank challenges. Schwartz embraces planking as a convenient way to work virtually every major muscle in the body. "A plank can be done at home, without equipment, and in a short period of time," he noted. Schwartz has not been a lifelong fitness enthusiast — he didn't set foot in a gym until 2006, when he was 62 years old. After years of suffering from chronic back pain, he finally discovered the therapeutic effects of exercise. "Since I've been doing core exercises, I have never had a back issue," he told Fox News Digital. Schwartz started with a core and cycle class, eventually adding strength training sessions to his regimen. He also walks three miles each morning. "When I strength-train, I push myself as hard as I can," he said. "Many exercise sets end in muscle fail. I've been able to improve my stats every year, but it's getting much harder now." Schwartz said he also adheres to a "healthy-ish" diet, aiming for a minimum of one serving of fruit, two servings of vegetables, fish for at least one meal, and usually chicken (or occasionally pork or beef) for dinner. He also tries to minimize sugar and rarely drinks alcohol. "My blood pressure is the same as it's always been, and I'm not on any medications," he said. "I do take several supplements. My weight has not changed more than 10 pounds since I was 18." "The hardest part is just making the commitment to exercise, and staying with it long enough for it to become a habit and part of your lifestyle," he said. For those just getting started with planking and fitness in general, Schwartz recommends seeing a trainer to learn the proper form and minimize the chances of injury. For more Health articles, visit He also emphasized the importance of maintaining balance, especially in older age. "Pick up a foot as you stand in a line; move it around as you wait," he recommended. "A fall and a trip to the hospital at an advanced age can be devastating." Looking ahead, Schwartz said he hopes to continue exercising and maintaining his current fitness level. "I'm going to try and at least maintain it as best as I can until the end," he said. "I enjoy a lot of different activities, but they all require a modicum of strength and agility. So until they come up with that magic exercise pill, I guess I'll keep going to the gym."
Telegraph
13-06-2025
- Health
- Telegraph
Planking is a miracle exercise – here's how to get it right
A good few hours and too many G&Ts after watching the World Cup Final in 2018, I found myself nose down in a forearm plank, on the floor of a friend's sitting room. Next to me was a similarly braced male acquaintance, whose challenge I had accepted. Minutes passed before we both started to show signs of strain. Five minutes in, my core was still intact, but my knuckles were whitening. As we passed the 10-minute mark, everyone else, luckily, had grown bored of our bravado and we were able to settle on an amicable draw; egos intact. The plank, an isometric core-strength exercise that involves maintaining a position similar to a push-up for the maximum possible time, is both feared and prized in fitness circles. The benefits of planking There are many benefits of planking, including: Strengthen core muscles Lower blood pressure Low impact Helps reduce risk of injury Plank is an isometric exercise, meaning it creates tension in the muscle to help build strength without any movement. One 2022 study found that the plank and other isometric exercises such as wall sits and leg extensions are better at preventing high blood pressure than going for a run, walk or a bike ride. Scientists at Canterbury Christ Church University, in Kent, reviewed more than 200 trials which looked at a range of exercises and how they impacted blood pressure.
Fox News
05-06-2025
- Health
- Fox News
Can you hold a plank longer than others your age? Fox hosts test their core strength
How long can you hold a plank — and how does it stack up to others in your age group? That's the question that was posed on "Fox & Friends" Thursday morning, when co-hosts Brian Kilmeade and Lawrence Jones competed in a plank challenge. A plank is an isometric move where the person holds a push-up position for a set period of time. Both held a low plank for well over a minute, exceeding the thresholds for their ages, although Kilmeade held his for a few seconds longer. A fitness expert at Lifetime in New York City provided the below targets for how long you should be able to hold a plank by age. Planks are often touted as an abdominal exercise, serving as an alternative to traditional sit-ups and crunches, which can strain the back and neck. However, the isometric move benefits the body in many other ways beyond just sculpting a six-pack. In addition to working the abdominals, planks also strengthen the muscles in the arms, legs, chest and back, according to Healthline. They can also help improve posture while sitting or standing and can boost flexibility by stretching the lower half of the body, the above source stated. While Kilmeade and Jones both held low planks, some may opt for a high plank, which is where the arms are straight and the person balances on the palms of the hands. For those who are still working up to holding a full plank, the move can be modified by dropping the knees to the floor. There are also variations of the plank that target different parts of the body. Those include side planks, knee touches (touching alternating knees to the ground), hip dips and leg/arm extensions. For more Health articles, visit If you've just started planking, experts recommend starting with 15 to 30 seconds and gradually increasing the duration, with two minutes generally regarded as a good maximum.
The National
21-05-2025
- General
- The National
Traditional Bull racing in Pakistan
Bulls are yoked together by wooden frames and behind them, holding ropes and his honour, is a man on a plank
