1 Minute Plank Challenge

300 Competitors / 234 Champs / Beginner

Hold the plank position for 1 minute while maintaining perfect form.

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Summary

Completing the 1 Minute Plank Challenge will require a significant amount of core strength. For this challenge a non-modified plank position must be attained and held by the individual for a full sixty seconds. There are several simple training exercises that can be performed which will help t... more

Completing the 1 Minute Plank Challenge will require a significant amount of core strength. For this challenge a non-modified plank position must be attained and held by the individual for a full sixty seconds. There are several simple training exercises that can be performed which will help the individual to increase strength in all of the required muscles for this exercise.

It is most important to practice performing the plank for extended periods of time. When assuming the plank position only the palms of the hands and the toes should be touching the floor. The legs and arms should be fully straightened and the pelvis should be very slightly tucked. The stomach should be pulled in and the stomach muscles should be fully engaged.

When the abdominal muscles are fully engaged there is less pressure on the arms and legs to bear the majority of the body weight. One of the best methods for getting the stomach into the proper position is pretending that there is a string running from the navel, through the abdomen and out of the back. It should then be imagined that someone is pulling this string taut. 

The plank position should be held for as long as possible. You can mark you time by carefully counting the seconds in your head. You should work to increase your endurance by five or more seconds every day. Staying consistent in this exercise will help you to reach your goal. Several strength-training activities will additionally help to increase your endurance.

Push-ups are an excellent form of preparation for this challenge as they engage all of the same muscles that will be used when performing the plank. The traditional body positioning should be used when the push-ups are performed and each repetition should be performed slowly. Because the exercise is completed while the body is in plank position, both the arms and the abdomen will become increasingly prepared for this challenge.

Reverse sit-ups should also be a part of the training process to increase core strength. These are done while lying flat on the ground, chest facing the sky. For extra neck support the hands can be laced or folded behind the head. Held straight and close together, the legs are raised until they are perpendicular to the floor. They are then slowly returned to their original position. Three sets of fifteen repetitions will prove to be a very effective toning activity for the core area while increasing strength. 

Practicing holding the plank position and performing several training exercises will help you to get your core area into top form. In several weeks you should be able to complete the 1 Minute Plank Challenge with ease.

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1 Minute Plank Challenge