You have two plank variants: the high plank and the regular plank. Here we choose the regular plank. You do this plank as follows:
- Lie on your stomach with your legs stretched and rest your toes on the floor.
- Raise your torso, flex your elbows and support the weight of your body with your forearms. Be sure to put the weight on your forearms, not your hands!
- Your whole body should form a straight line from the shoulders to the ankles, like a board.
- Tighten your abdominal and back muscles to avoid losing your position due to gravity.
Maintain the position correctly for 30 seconds. If you’re doing it well, repeat it 4 times. Next day, repeat the 30 seconds 6 times and on the third day you can try increasing it from 30 to 40 seconds. You need to challenge yourself a bit more each day. There’s a reason why it’s called “challenge”!
If you have a more advanced level you can start Day 1 of the challenge with more repetitions and/or for a longer duration. But be sure not to push your limits at the beginning, as the most important thing is to perform the posture well and increase the intensity of the training bit by bit.
Crunches and a good posture
As you increase the duration and the repetitions, you will notice improvements in your abdominal, shoulder and back muscles. This will allow you to adopt a better posture in your daily life. If you manage to perform the plank challenge for 30 days in a row, you’ll not only prevent back pain but you’ll also achieve a firmer stomach.