Top fit with one exercise
The plank has become popular over the Internet lately and there is a good reason for it. With just one exercise you train different parts of your body and the best thing is that you don’t need any additional equipment. If you add this exercise to your daily routine you will not only get those abs but also reduce back pain because with the plank you also train your whole core strength, especially your upper back. This in return will help you to get a better posture.
While building strength, planks also increase flexibility. The muscles around your shoulders will expand as well as your hamstrings.
If you want to give this exercise a try it is important to do perform it right.
For a low plank bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body be in a straight line from toes to head. If you want to target your side abdominals and strengthen your spine, try the side plank. Our lovely teacher Summer demonstrates on the picture below how to do it.
Do your own plank challenge
Get super fit and try this challenge at home. Doing it together with your family it’s even more fun. 🙂
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – Rest
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – Rest
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – Rest
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – Rest
Day 26 – 210 seconds
Day 27 – 240 seconds
Day 28 – Until failure
