Wednesday, 18 December 2013

The Plank Exercise for Building core strength





Benefits of The Plank Exercise

*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture.
*It increases blood and lymphatic circulation.
*It regenerates bone and builds muscles by increasing blood circulation.
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis.




The Plank Challenge

Begin on day 1 holding the position for 20 seconds. On day two add 10 seconds to the hold and so on and so forth.

Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
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 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 second
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
                                            Day 30- Hold the Plank for as long as possible


How to Do the Plank Correctly


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