September 2

If You’re A BEGINNER I Need Your Help! #shorts

23  comments

I am creating a plank challenge for women over 50 and i need your help. I would like to know how many seconds you can hold a plank for? I will take the average answer and start my beginners challenge based on your feedback. There will be 3 levels starting at the beginner level and we will grow from there. Leave your comments below ๐Ÿ™Œ

Benefits of Doing Planks for Women Over 50

1. Belly Fat:
Regular planking helps to burn more calories than traditional crunches or sit-ups. This can lead to a reduction in belly fat, especially when combined with a healthy diet and cardiovascular exercise.
2. Menopause:
Post-menopause, women tend to lose muscle mass faster. Planks are a weight-bearing exercise that helps in preserving lean muscle, which is especially beneficial for combating the muscle loss associated with menopause.
Furthermore, exercise is known to assist with menopause symptoms, such as mood fluctuations, by releasing endorphins.
3. Stability:
Planks engage multiple muscle groups simultaneously, enhancing overall stability. This is crucial for women over 50, as improved stability reduces the risk of falls and related injuries.
4. Core Strength:
Planks are primarily a core-strengthening exercise. A strong core supports the spine and can help prevent back pain, common in older age. Additionally, daily activities become easier and more efficient with a strong core.
5. Aging Well:
Regular exercise, like planking, improves blood circulation, which is vital for good health and aging well. Better circulation can lead to improved skin tone and vitality.
Building and maintaining muscle mass through exercises like planking can lead to increased metabolic rates, which can help combat the common post-menopausal weight gain.
Benefits of Doing a Plank Challenge:

Engaging in a plank challenge means committing to planking regularly over a set period, often with increasing durations. Here are the benefits:

1. Gradual Strength Building:
Starting with shorter durations and building up over time allows women over 50 to gradually enhance their core strength without overstraining.
2. Accountability:
Challenges often come with a sense of commitment. Knowing that one has to plank every day provides motivation and ensures consistency.
3. Visible Results:
Over time, as one's plank duration increases, they can see and feel results in terms of strength, stability, and even posture.
4. Builds Mental Fortitude:
Pushing oneself to hold the plank for just a few more seconds each time can strengthen mental endurance and determination.
for women over 50, planking is an invaluable exercise to reduce belly fat, combat menopause-related muscle loss, enhance stability, bolster core strength, and support graceful aging. Taking on a plank challenge can amplify these benefits by promoting consistency, gradual strength building, and mental resilience

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  • I’m 56 I did 56 seconds. Can you please consider also reverse planks. I’m working on back of arms, back of legs, back, rear๐Ÿ˜โฃ๏ธ

  • This is a great idea. I have been doing your videos for a few months now and am ready to start planks and push ups. I am not sure about form . 20 seconds for a plank for me ๐Ÿ˜‚ Can you do push ups too eventually. Thanks so much

  • I donโ€™t know what a beginner plank looks like? Obviously you can tell I donโ€™t do planks but would like to try ๐Ÿ˜Š.

    • The image on the clip shows what she suggests is a beginner level I guess? (forearms and feet). But I thought beginner was planking from your knees rather than feet, intermediate feet and forearms, advanced hands and feet. Super advanced one hand and/or foot. Super human, thumb and big toe lol (Just joking of course!).

  • I have done your ab routine with knees at a 90 degree angle for a while and those have given a great kick start.
    I am 71 and did a forearm plank for 2.9 minutes.

  • Hi!
    What a great idea! I can do about 10 seconds, but quite honestly, I,m not even sure that I,m correctly positionned. Schellea, I (and I m sure others) would really appreciate if you could explain and show us beginners exactly how it,s done! Thanks and greetings from Montreal to you and to All! ๐ŸŒž๐Ÿ‘‹

  • Plank against a wall first. Then lower it to a chair, then go to the floor. Starting planks for someone who is overweight can be too difficult on the floor

  • 20 seconds. I’ve never done a plank in my life and now I know why ๐Ÿ˜‚ But I’m up for the challenge. โค

  • I have osteoarthritis with one hip needing replacement in a few months. I’m ok to do planks but I do also have some joint pain in my big toes (weird I know) so I only made it 45 seconds

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