3 years ago
nokcha
in English · 14,546 Views
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The 8 Minute Plank Challenge

1. Plank to Single Arm Reach

A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
B) Raise your right arm and hold for one count. Repeat on the other side.
Continue for 30 seconds.

2. Side Plank Lift and Lower

A) Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder, and keeping your forearm on the mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank.
B) Dip your hips down towards the mat and lift back up using your obliques and core muscles.
Keep dipping for 30 seconds. Then switch to the other side for another 30 seconds

3. Plank to Balance Plank

A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
B) Raise your right hand off the floor at the same time as your left foot and leg and hold for one count. Return your hand and foot to the floor and repeat with your opposite hand and foot.
Continue for 30 seconds.

4. Side Plank Crunch

A) Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder, and keeping your forearm on mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank. Lift your top arm towards the ceiling.
B) Bring the elbow on your top arm and knee on your top leg in to tap the elbow and knee together. Then reach both long and repeat the tap working your obliques and entire core with these crunches.
Perform for 30 seconds on each side.

5. Reverse Plank

A) Start seated on the floor with legs long in front of your body. Place hands behind your hips slightly wider than shoulders with fingers pointed towards your feet.
B) Lift hips and torso off the floor and gaze up towards the ceiling keeping your neck relaxed. Keep your body in a long line with softly pointed toes. Keep abdominals tight and do not leg your back sag.
Hold for 30 seconds then release to floor slowly.

6. Cross Body Plank

A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
B) Lift your right leg off the floor and bring your knee toward your chest and across your body, bringing your knee as close to your opposite elbow as possible. Return your leg so you are back in a full plank and repeat on the opposite side.
Repeat for 30 seconds.

Rest for 30 seconds and repeat the sequence again for a total of 8 minutes!

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5 comments
This weekend! I take the challenge!
3 years ago·Reply
I feel like I could do 4 minutes of this LOL
3 years ago·Reply
How often should this routine be done? I feel like if you over did it you could be REALLY sore!
3 years ago·Reply
I'm going to try one of these moves per day for a week and THEN take this challenge haha doing them all in one go from the very start sounds like a bad idea for my weak muscles hahah
3 years ago·Reply
Alright alright, I take the challenge!
2 years ago·Reply