Planks

[JulzieW]

I'm 60 years old and started doing planks regularly about a month ago to strengthen my core and maybe tone up a little.  Is it better to do a couple of 40 second planks or work on doing one plank for a longer period of time?

[Heybales]

Since toning as a term usually means seeing muscle - it means losing the fat over the muscle to see it.

You can't spot reduce - so the planks are worthless for that.

Eating less than you burn to lose the fat is required for that aspect.

As to what appears when the fat reduces - anything to use the muscle.

Improvement is made by increasing Frequency, Duration, and Intensity in some manner.

Intensity is pretty set since it's your body weight - unless you but something heavy on your back - that means to keep having the body make improvement you need to increase the Freq & Dur.

Take your pick, stomach and core muscles aren't the type of muscle bellies to get big like biceps anyway, losing the fat merely shows them more.

They are typically more endurance type muscle, so longer stretches so it actually feels difficult, stopping before it's difficult won't help much.

So Duration until it's difficult, increase the frequency.

Some good advice on moving beyond the plank. Can review some past videos too.

https://youtu.be/ZyWEXjdAGCQ

[JuanJoFitbit]

@JulzieW I really love your inquiry since I was asking the same to myself. The information that @Heybales shared, makes a lot of sense to me. I used to do 4 sets of 60 seconds and I didn't notice any change so I started to combine eating less calories than I burned in order to see changes and improvements.

[emili]

@JulzieW hey there! first congrats for incorporating a new activity into your fitness routine. I don't think planks are the best way to get to a stronger core, but it is one of the ways. Doing activities that engage your core are varied from planks, to burpees, to sit-ups, leg lifts- you name it. Even walking is a way to strengthen your core if you keep your posture straight and your tummy tucked for the duration of the walk. Your core is involved in every aspect of activity you put your body through. As we get older, especially women, we start to lose joint agility, bone strength and muscle density.. it is important that all those facets of our fitness are looked after. Work your core, but try to incorporate all muscle groups into your routine- and get that calcium in!