Planks: Strength For Abs And Lower Back

[vasiakabis]

i have a lower back pain after exercising(push ups,crunches,),I am 14 and 1.80,will this pain stunt my growth???answer pleaseeeee

[AnotherSchmoe]

@vasiakabis

I would stop doing crunches (sit ups too if you do them), I hear they are bad for your back.

[Krankyism]

how is my behind going to be sticking out to the front?

[jomar26]

i am too young for back pains, and watching this video sir really interests me, cause i try these while watching and i find it effective...hope it will do on the coming days!!!

[Evilcyber]

@jomar26 Hope it helps you!

[Madsupervilian]

@jomar26 look for lowerback excercise workout, the other is super man, lie on your front and lift your arms and legs towards your back do 20 reps and switch back to this work out and then do another set.

Then, go out and SPRINT, dont run, SPRINT as fast and far you can, this had help me when i started working out again with a very very weak core.

[sexifencer]

What if you can do these planks for way too long? say, a few minutes each...

[Evilcyber]

@sexifencer The you got a really strong core! :)

If one legged regular planks are too easy, too, you can make those more difficult by also raising the opposing arm. E.g. raise left leg and right arm.

[sexifencer]

@Evilcyber

Oh great, thanks so much!

[StemNEItilEU]

I've had lower back pain for a while now, and I was kind of nervous if it was going to stay. I will try these exercises now, and see how it works out! Thanks Evil! ;)

[Evilcyber]

@StemNEItilEU Hope it will help, Stern! All the best ! :)

[afwon]

@StemNEItilEU did these help your lower back? 

[StemNEItilEU]

@afwon Yes, indeed they did. One should always think about proportions - even if they're not visual. Having a strong core is crucial. I didn't think that a strong core was as important as having great chest and arm muscles. Working out mindlessly will lead to fatal consequences. A good thing that lower back pain is easy to treat. Dedicate 20-30 minutes of your workout to these exercises along with sit-ups and supermen and you'll quickly feel the difference. Consult with your physiotherapist :)

[derbigpr500]

Are side planks suppose to be much harder than regular ones or is it just me? I can hold a normal plank with proper form for more than 1 minute, but cant hold a side plank for 15 seconds.

[Evilcyber]

@derbigpr500 They recruit different muscles, so those used for side planks might need a little more practice to catch up.

[ToasterGeek]

why is this under Cooking?

[Evilcyber]

@ToasterGeek Beats me! Although that is kinda funny! :)

[Martin1983CSS]

Machst du auch Videos in Deutsch? Ich hab eigentlich keine Probleme mit Englisch, aber fragen darf man doch ;)

[Evilcyber]

@Martin1983CSS Ich habe daran gedacht, aber glaube, daß es sich im Moment wohl nicht lohnen würde. Mal sehen, vielleicht wenn wir das Forum mal um einen deutschen Bereich erweitern :)

[macdaddy912]

great video buddy! good info!

[Evilcyber]

@macdaddy912 Thanks mac! :)

[720Wonder]

Also, when I do planks, my shoulders start to hurt after like a minute. Can you offer some input about this?

[720Wonder]

Can I get a six pack from doing these?

[Evilcyber]

@720Wonder Do them along with crunches and bicycles, but remember that for the abs to be visible you need a low body fat percentage.

[liljahn79]

@Evilcyber and what's the low body fat percent?

[Evilcyber]

@liljahn79 Around 5-7%.

[ZanarSargamathA]

@720Wonder i've been doing them since i saw evilcybers vid, but they prevent lower back pain, so no, do crunches, leg raises and bicycles along with them

[720Wonder]

@ZanarSargamathA Thank you.

[fliesenfuzzi]

One thing's for sure:His English is far better than most american's German..;-)

Great video!

[SenatorJul]

@Evilcyber Just a silly name I got from an american tv series. :S

[Evilcyber]

@SenatorJul I can't even claim *that much* sense for my username ;)

[pedobear123]

his english isn't that bad, gtfo

[redsbleeding2003]

guy talks like ahhhnolllddd

[Evilcyber]

@redsbleeding2003 For that matter I actually talk like the terminator. Think about it ;)

[Ado501]

Good Video, you voice rocks btw :D, are you German ?

[Evilcyber]

@Ado501 Yep, can't deny it. Never thought people would like that accent ;)

[Ado501]

@Evilcyber reminds me on the good old terminator and other Arnold Schwarzenegger movies :D

[marwex89]

Great vid! But we are getting used to that, aren't we? :)

[bilalk85]

will definitely do these on deadlift day!

[smgjerald]

Great video boss, awesome tutorial! So many have yet to learn how great planks are, and how to do them properly, this vid goes along way to inform the masses:-)

[Evilcyber]

@smgjerald Boss? Heah, I like that! ;)

[guo0]

thanks!

[vamshikappagantula]

why was his post flagged? what did he say?

[fmanion24]

thanks for the video Evil. following your and scoobys advice has realy helped me loose weight and tone up.

[Evilcyber]

@fmanion24 Very nice! Are we going to get to see your pictures on the forum? :)

[fmanion24]

@Evilcyber yes i need to take a new pic i have not takeing one in almost a year and that is when i started training.

[vamshikappagantula]

Hey Evil,

Why was my younger brother banned from the askscooby forum? His username is chingman78.

[0wenSlattery]

@vamshikappagantula woah never knew he was banned

[Evilcyber]

@vamshikappagantula Because one of our moderators flagged your "younger brother" and he turned out to be identical to sushi362 aka awesomecool aka JaxxedFibras, who was banned for his disruptive behavior.

[laurensmn]

Great stuff, thanks a lot Evilcyber!!!

[254JROCK]

#1 always the best info THANKS

[spartan1893]

thankyou!!! you must have sat down and actually planned your video out to have all areas covered...some tutorials on youtube are very very bad and not accurate at all!!!! thanx for the video! :)))

[Evilcyber]

@spartan1893 When I do videos I first think "if I knew nothing about this at all, what would I need to know?" It's easy to forget mentioning details that seem totally obvious to you when you have been doing things for a long while.

[spartan1893]

@Evilcyber haha ye its so true for so many situations..glad i aint a instructor id be getting very aggitated lol jks :)

[ddykema82834]

good demo tx cyber

[snuffah222]

Very very valid point made in the video. Benefits of planks are really much more numerous than working abs and obliques. Very helpfull for the proper posture and preventin back problems.

[TalonSlayer]

Very nice, thank you.

[kngV]

Heck yeah, I do these at least every other ab workout-they're great!

[asihall]

Love your videos! Keep them coming :D

[canadianguy1975]

Been waiting for a while to see this. Great work

[KaptainKeys]

You know, one of my dojo instructors goes through phases of using this exercise. Will definitely incorporate it into my rota. Cheers again. :)

[Evilcyber]

@KaptainKeys Glad it helped! BTW, every time I heard the word "dojo" I automatically have to think about that corny "Karate Kid" movie. Weird how things get implemented into the brain! :)

[EvilB00]

You'd have to be a plank to not do this exercise :D

[Evilcyber]

@EvilB00 LOL! Why didn't I think of that line? :)

[DerDrummerDave]

this is a german accent isnt it ? ;)

[Evilcyber]

@DerDrummerDave Actually it's Medieval Korean, but it can easily be mistaken for German ;)

[EvilB00]

These helped me a ton with push-ups and pull-ups and any other full body lift, the core is usual used to stabilize the body and people often overlook the importance of training this stabilization. This video explains them thoroughly, Good Vid :)

[SenatorJul]

Great vid, Evil. :)

[Evilcyber]

@SenatorJul Thanks Senator! :)

[SenatorJul]

@Evilcyber Call me Jul please. -JUL from Scooby forums. :)

[Evilcyber]

@SenatorJul Heah, wow, I'm on first name basis with a senator! ;)

[antlp89]

Great vid, thanks for the tutorial.

[Evilcyber]

@antlp89 Thanks antl! :)

[1Delu]

very nice

thanks bro!

[jennobrn01]

when doing the plank variation with lifting a leg in the air, how long should you hold that leg before switching to the other?

[Evilcyber]

@jennobrn01 Argh, I should have mentioned that! I'd say hold one leg for ten seconds, switch over to the other, hold for ten seconds and repeat this for as long as you can while keeping good form.

[taethekoreanking]

nice video. ur voice sounds alot like borat btw lol

[scooby1961]

@taethekoreanking Hmmmm. Evilcyber sounds like Borat and I sound like Kermit the Frog. We could get together and do a painful rendition of "Rainbow Connection". That would make the dogs howl!

[Evilcyber]

@scooby1961 Practicing now: "Why are there so many songs about rainbows..." :)

[scooby1961]

@Evilcyber Oh, the pain! I dont know about you Evilcyber but when I saw the Muppet Movie (yes I saw it in the theaters), listening to them sing that song off key was like an ice pick thru the brain. I dont know about your singing abillity but mine is even worse than theirs. I know, we could do a duet singing that song off key and tell people that we wont stop singing unless they subscribe :)

[scooby1961]

@scooby1961 By the way, people say I sound like Kermit even when I'm not trying. You should hear me when I'm actually trying to sound like kermit :) Maybe I should do a whole video in my Kermit voice.

[Evilcyber]

@scooby1961 Yes, folks, stay tuned for our Rainbow Sing-A-Thon! We will prove that things *can* be worse! And I think I still remember Debbie Harry singing it with Kermit on the Muppets :)

[Evilcyber]

@taethekoreanking Sexytime, baby, sexytime! ;)

[877EKM]

Good work again Evil

[Evilcyber]

@877EKM Thanks EKM! :)

[scooby1961]

Weird, the view count for this video has not updated at all yet - I'm sure there are more than 306 views!

[gyugyuun]

Keep pumping out those great videos!

I've seen a majority of your videos now and they help a lot.

[Evilcyber]

@gyugyuun Thanks Gun! When they help they are worth making!

[steveteaches]

evil: whats your record for these?

[Evilcyber]

@steveteaches You know what? I have no idea! I shall find out! :)

[RippedSupreme]

DIdn't know they were that important. Noice!!

[Evilcyber]

@RippedSupreme Thanks Ripped!

[PitchBlackForecast]

great stuff

[MasterF3]

Nice video. And it's one of my favorite exercises. I really start to feel them hard around 2 minutes and 3 i'm already shaking. Most i ever did was 5, but that was more of a willpower exercise than abs :P I usually do them as part of Scooby's killer ab workout, to which i added the regular plank but i don't hold over 30 seconds or 1 minute there, since i'm pretty tired and want to keep some strength for the crunches.

[Evilcyber]

@MasterF3 I'd say try them after the crunches. And heah, 5 is pretty respectable! Kinda like a race between who is stronger, mind or body, eh? :)

[MasterF3]

@Evilcyber Yeah, it's like one of those things where you wonder what the hell was i thinking trying this while you're doing it, but it feels really good if you achieve it.

[dannymc20]

another great vid cyber. i now look forward to watching you videos but where o where is the second protein vid;) ill need to incorporate these into my workouts

[Evilcyber]

@dannymc20 It will come within the next days, promised! In fact I'm just about finished shooting it and will now do the editing. Keep your fingers crossed that it will make it under the 10 minute YouTube line of death! ;)

[jrdudedj]

Can you do these planks if your overweight? Because i'm two hundred and twenty pounds, and i'm not sure if my weight would make this bad for me.

[Evilcyber]

@jrdudedj This is a really good question! If you manage to hold the position and not feel anything that goes beyond normal muscular stress you should do ok. If it seriously pains you, stop! However, the number one thing to make life for your back easier would be losing some weight.

[scooby1961]

@jrdudedj If you are overweight, doing these planks is like other people using a weight vest (which people do).

[Zhengatsu]

@jrdudedj The only problem for planks I have heard about is hypertension, and thats because isomentric holds can increase blood pressure

[SeriouslyPissedOff]

Awesome EvilCyber! Just found out about your youtube :-)

[Evilcyber]

@SeriouslyPissedOff Heah, I'm glad you finally found me! :)

[EvilB00]

A little birdy told me that arnold did these every other day and it made his lower back as strong as a horses. Great Video!

[Evilcyber]

@EvilB00 Thanks Evil (sounds like I'm talking to myself! :) And I never knew that about Arnold. When you see him back then you think all he would do is move those humongous dumbbells and barbells.

[hongu123]

nice vid!

[Evilcyber]

@hongu123 Thanks Hongu! :)

[rasputin7095]

nice! Gonna try this.

[Evilcyber]

@rasputin7095 Let me know how they work for you!

[0wenSlattery]

where did the username scooby1961 come from?

[Evilcyber]

@0wenSlattery I think it goes back to his world record of 1961 consecutive pull-ups ;)

[scooby1961]

Hey, Evilcyber congratulations! I see that this video is #56 today as most discussed and #53 in top rated!!!!!

[Evilcyber]

@scooby1961 Thanks to you guys! Nothing would be possible without it! :)

[scooby1961]

So inquiring minds want to know, where did the username "Evilcyber" come from????

[Evilcyber]

@scooby1961 It was the only thing that looked like a word that wasn't already taken up by someone else! ;)

Had I ever known I'd do something productive with my YouTube account I'd probably have thought longer and up with something more intelligent ;)

[scooby1961]

@Evilcyber Oh man, I though there was some great anecdote about your username. You really need to make one up!

[Evilcyber]

@scooby1961 Well, actually it goes back to my time working for the KGB...

[aure2433]

Useful vid evil!!!!

FW

[Evilcyber]

@aure2433 Thanks man! You guys are great!!!

[2006Julchen]

great video!!!

[Evilcyber]

@2006Julchen Thanks for the kind words! :)

[cardiffhaw]

Nice vid as always evil ! its welsh btw, don't seem to be on the forums an awful lot anymore do I! Haha I'll be back up and posting soon though :)

[Evilcyber]

@cardiffhaw Yeah, and you better have a good excuse! ;)

[ThePurple0range]

Doing my part for the greater good.... of my back

[Evilcyber]

@ThePurple0range LOL, Orange! :)

[0wenSlattery]

Great video Evil, would it be a good idea to switch from one side to the other side without rest when doing side planks.

For example you would do 1 minute on your left side, immediately do 1 minute on your right side, and repeat 3 times.

[Evilcyber]

@0wenSlattery Yeah, that would be a good variation! Every little change in how you do an exercise can bring in results.

[MyTemporaryAccount88]

I'm starting to do regular plank before side planks every set in Scoobys killer ab workout, makes it a bit tougher, but that's the point, right? ;D

[scooby1961]

@MyTemporaryAccount88 I love your account name :)

[MyTemporaryAccount88]

@scooby1961 Hehe thanks. Since I had 2 copyright violations early 2007, and then Viacom thought 10s from Jersey Shore (with MTV OWNS ALL THE RIGHTS spammed all over the video) was worthy of deleting my account, the idea was to just use it to view 18+ videos until I came up with a new one... Severe writersblock going on here :D

[KaptainKeys]

Nice vid Evil - I'm not a fan of the plank! I'll give it a whirl though...

[scooby1961]

@KaptainKeys Honestly I hate them too but they are a necessary evil. The worst part is that its so BORING, just a static hold like the supermans. The way I combat this is to listen to a very engaging podcast, music doesnt cut it - its needs to be SO interesting that I want to keep doing the planks so that I can keep listening.

[Evilcyber]

@KaptainKeys It's kinda like cutting your toenails, isn't it? You just know you gotta do it or else! ;)

[michaelzwarszawy]

hey evil, great video! 1 question; so would backpacks be okay for added resistance as you get more advanced?

[Evilcyber]

@michaelzwarszawy Maybe, it depends on the backpack. If it is a short one the weight would just rest on your upper back, if it is a large backpack the weight would have to be evenly distributed.

But if you want planks really difficult you can also raise one leg and the opposing arm, as in left leg and right arm raised, hold it, and then do it the other way around.

[scooby1961]

@Evilcyber @michealzwarszawy, I like the idea of the weighted backpack/vest! Advanced people may stop out of boredom rather than fatigue. On the side planks a weighted vest could help keep the load symmetrical as many of these packs you can load weight in the front and back.

[scooby1961]

Evilcyber, glad you made this video because I see people at the gym doing this improperly ALL the time. In the front planks they slowly sag like a banana until their hips are nearly touching the floor and all the time they bob their heads from side to side listening to their iPod oblivious to the fact that they are using HORRIBLE form.

[Evilcyber]

@scooby1961 I suspect that is the "reggae plank" exercise ;)

[steveteaches]

evil.. we could probably get this on must Favorited and most discussed?

[Evilcyber]

@steveteaches That would be totally cool! :)

[shapeshifter190]

Great vid Evil, thanks.

[Evilcyber]

@shapeshifter190 Thanks shape! But can't you shapeshift when that back is getting to you? ;)

[shapeshifter190]

@Evilcyber All in due time my friend. I'm shapeshifting BECAUSE my back is getting to me. lol

[scooby1961]

I agree with doing the core after my weight workout, thats what I usually do. The one exception is if I feel really guilty because I skipped abs the day before - then I will not allow myself to do weights until I have done abs, kind of a reward system. I only resort to this if I have to :)

[Evilcyber]

@scooby1961 Using ab exercises as punishment is interesting! :)

[scooby1961]

@Evilcyber No its actually the carrot approach. IF you do your abs THEN you get to do your weight workout. Most muscle-heads want to get right to the big exercises and big weights, we use this as the reward :)

[Evilcyber]

@scooby1961 We should mention Scooby's other nickname is "The Punisher" ;)

[scooby1961]

Planks are key to avoiding back pain! Thanks for doing this video!

[RickFreeloader]

@scooby1961 If even Scooby approves this video you should do planks, too.

[Evilcyber]

@RickFreeloader I should put a stamp on it; "Scooby Approved" ;)

[noskcirre083190]

Evil your pecs has gotten wider than before. Your looking great man, keep it up.

[Evilcyber]

@noskcirre083190 Heah thanks! :)

[scooby1961]

@noskcirre083190 Take your shirt off Evil, take it off! Oh, and get a stupid hat :)

[Evilcyber]

@scooby1961 Just wait! ;)

[KingLarsus]

@noskcirre083190 Evil is getting hyyyyuuuugeee ;D

[Evilcyber]

@KingLarsus It's all the camera angles. Superevilwidepanascope ;)

[g00fy0]

Good video, but I think doing 3 sets of front planks and then 2 sets of side plank is exaggeration, especially after having done a regular ab workout.

i'd say 1 or 2 sets of regular front planks (or side planks) would be adequate, depending on what your goal is.

I have done these exercises for some time already, and they are really great, and progress comes easily. At some point, it will even be appropriate to add weight, if you already can hold the plank for minutes

[Evilcyber]

@g00fy0 Heah G00fy, I think it really depends on how intensely you work your abs before. If you go through some hardcore total ab annihilator program then yep, these would be hard to do.

I should have clarified that. Argh, there is always one thing you forget to mention!

[scooby1961]

@g00fy0 It depends too on your fitness level. If you are a beginner you might only be able to hold the plank for 20s in which case maybe 5 or 6 sets are in order. If you are very experienced you might be able to hold the plank for 5-10 minutes in which case you would spend all day doing 3 sets. For most people, I think the 3 sets of front planks and 2 sets of the side planks is perfect.

[MorthusProductions]

holy shit, nice man ive been looking for a lower back excersize for a long time! gonna try it out tonight

[Evilcyber]

@MorthusProductions There, proof that I can read thoughts! :)

Let me know how they work for you!

[MorthusProductions]

@Evilcyber I did the planks today and they really work, thanks for the vid