30 days to a 3 minute plank

  In our boot camps, we are big on doing challenges. We do fitness tests in class to see how much stronger everybody gets, but we also do challenges outside of class.   One of the most beneficial exercises you can do is the plank. The plank will strengthen you stomach, chest, arms, back, glutes and legs. Benefits of planks So we are starting a 30 Days To a 3 Minute Plank Challenge.   To perform the plank, get on the ground belly first. Bend your arms at 90 degrees and place your elbows underneath your shoulders. From there, push up so your body is in a straight line and the only thing touching the ground is your toes and forearms. Do not let your hips sag down or pike up in the air. You will start at on Day 1 by holding the plank for 35 seconds, then add 5 seconds every day until you are at 3 minutes by day 30. If you are unable to hold a plank for 35 seconds starting off, feel free to start with a lower time or do them on your knees while you build up strength. If you are already able to hold a 3 minute plank, increase the difficulty. Lift a leg or arm up or even progress to only having one arm and one leg on the ground. Whatever version you do, make sure to focus on form and doing the perfect plank each time.