Plank You Very Much

forearm_plank-718x520cYou can hardly log onto Facebook these days without seeing a post called, “This Is Why We Plank”.

The exercise set known as The Plank has a few other names as well:  a front hold, a hover or an abdominal bridge.  It is a form of isometric core strength exercise that involves holding a difficult position for extended periods of time.  The most common plank is the front plant which is achieved by getting into a push-up position while bearing your body’s weight on your forearms, elbows and toes.

There are many variations such as a side plank or a reverse plank.  It is a common part of Pilates and yoga practices as well as those who train for boxing.  It is intended to strengthen your core.

If you’d like to try this challenging exercise, look at the example above.  Be very mindful not to let your lower back sag – you could hurt your back if you do.  For the next 30 days, try following this incremental plan.  If you want to break it up a bit – go on line and search for “plank exercises” and try a few variations if you dare.

Days 1 & 2 – Hold for 20 seconds

Days 3&4 – Hold for 30 seconds

Day 5 – Hold for 40 seconds

Day 6 – Rest

Days 7 & 8 – Hold for 45 seconds

Days 9-11 – Hold for 60 seconds

Day 12 – Hold for 90 seconds

Day 13 – Rest

Days 14 & 15 – Hold for 90 seconds

Days 16 & 17 – Hold for 120 seconds

Day 18 – Hold for 150 seconds

Day 19 – Rest

Days 20 & 21 – Hold for 150 seconds

Days 22 & 23 – Hold for 180 seconds

Days 24 & 25 – Hold for 210 seconds

Day 26 – Rest

Days 27 & 28 – Hold for 240 seconds

Day 29 – Hold for 270 seconds

Day 30 – Hold for 300 seconds


1 thought on “Plank You Very Much

  1. Pingback: 3 Minute Plank Challenge | caseywilson-thenut

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