🔥28 Days Сhallenge Exercises
✳️ Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. If someone looked at you from the side, your arms would form a 90-degree angle. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs and hold.
🔥This Is a Full-body Move
💥 Eb says: The plank can be as easy or hard as you make it; it’s your job to make it hard to get the most out of it. That means creating full-body tension. You want your whole body rigid for the plank, so you should maintain some tension in your shoulder blades, drive your upper arms, from elbows to shoulders, perfectly perpendicular to the ground, maintain a ton of tension through your core (obviously) and squeeze your quads to straighten your knees. It’s better to hold a truly focused plank for 30 seconds to a minute than to hold a lousy plank for 4 consecutive minutes.
🔥MAKE PLANKS PART OF YOUR WORKOUT
When you’ve got the form on lock, you can thinking about progressing the move. “Planks are held for time, not reps,” says Rosante. “Use a timer to see how long you can hold a plank before your form breaks. That’s your set time. Do three to four sets aiming to hold for that length of time, with perfect form.” After you’ve nailed that, you can either increase your sets or increase your set time in 15-second increments, says Rosante.
You don’t need to go crazy adding planks to every single workout to see results. “I suggest doing them two to three times per week,” he says. “Perform three to four sets held for time, per the instructions above, resting 60 seconds between sets.”
💥 And for some new plank challenges, try some of the variations below:
🔥Squeeze Your Glutes!
Eb says: If there’s one thing people forget to involve in the plank, it’s their glutes. And that leads to the most common flaw you see in a plank: the butt being the highest point in the plank and the loss of a truly flat back. You avoid this by actively squeezing your glutes: That’ll drive your hips into a cleanly neutral position and help you maintain a truly straight line from shoulders down through legs.
🔥LATERAL PLANK FOOT TAP
How to: Start in plank position. Simultaneously step your left foot and hand to your left. Then step your right foot and hand to the left so that you’re back in plank position. Repeat by stepping your right foot and hand to the right followed by your left hand and foot. That’s one rep.
🔥PLANK KNEE TAPS
How to: Get into plank position. Shift your weight back to the balls of your feet as you reach your right hand to touch your left knee. Return to the starting position and repeat, reaching your left hand to touch your right knee. That’s one rep.
How to: Assume a pushup position with your arms completely straight. Your body should form a straight line. Slowly raise your left knee to your right elbow, and then sweep it over to your right elbow. Hold, and return to the starting position. Repeat with the right leg. That’s one rep.
How to: Start in a plank position. Jump your feet out to the sides, making sure your upper body doesn’t rotate. Jump your feet to the starting position.
How to: Get into a plank position with a dumbbell on the outside of your left arm. Pick up the weight with your right arm and drag it to your right side while keeping your torso straight. Then, grab the weight with your left arm and drag it to your left side. That’s one rep.