The planks can be performed as a classic strength move from short and static to minutes-long and dynamic.
The benefits of the plank, as the ultimate full-body pose, can be seen in toning your abs, legs, back, butt, and arms and improving your posture and stability. The planks are excellent when are combined with other strength exercises.

Unlike crunches, which are more common in abs workouts, the plank is a static exercise. However, this fact does not make it easier. What is more, the plank involves the work of a lot more muscles. The main emphasis is still on the upper torso. The so-called corset muscles are largely exerted when you are standing in the plank position.

It might seem to be easy but, trust us, this single exercise will make you sweat harder than a hundred crunches. The thing is that your muscles are always tense during a static workout. This way they will become stronger in a shorter period of time. Now let’s get down to the deal. Today we want to challenge you. This challenge is going to last for 21 days so the tasks will be split into 3 weeks. Let’s nail it!

How to do:

–Each week, start with the first challenge and repeat it until you do it perfectly
–Proceed to the next one.
–Adopt it to your own pace and skill level, but put in some work each day and complete the progression by the end of the week.

Week 1

Slowly twist your body from one side to the other. That’s one rep. Repeat 15 times and do three sets.

Week 2

While still in your plank position, draw one knee to the outside toward your shoulder. Return to plank position and repeat, alternating sides. Do three sets of 10.

Week 3

Remaining in your plank position, jump slightly with your toes and spread your legs out. Jump again and bring your legs back together. Do 20 of these.

Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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