My friend Clement posted this on Facebook to encourage his wife on a simple, short and yet effective exercise: Plank.
|Here's how you do the elbow plank|
Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - REST
Day 7 - 45 seconds
Day 8 - 45 seconds
Day 9 - 60 seconds
Day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - REST
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - REST
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!
Above is the simple schedule that was shared. Reading the post somehow motivates me to kickstart my plank exercise again after so long. I remembered how Jia Mei impressed me with her personal best. (not gonna say it here but I'm impressed at how active this friend of mine is. Happy for her and I'm going to work on mine as well.
Plank Exercise [Day 1] - 30 seconds
Honestly, it's not going to take a long time so I did my plank exercise today, 30 seconds.
Decided to add another 10 seconds to it for my first attempt after quite some time.
If you're wondering what's plank exercise all about, here are some of the benefits that most health research analyst believe it brings:
1) Tone your belly
This is one of the best advantage from doing plank exercise. It helps to tone your belly. Planking will help people to build their deep inner core muscles that lay the groundwork for that six-pack look. So, for six-pack, I'm doing plank!
2) Say no to Back Pain
It's amazing how the constant back pain becoming more difficult to ignore as we age, but with planking, it helps to strengthen your back muscles. By strengthening your core and your back muscles, it helps to reduce back pain.
- according to American Council on Exercise
I don't really buy this but apparently, plank helps you to be more flexible as well. Apparently, when you do plank, the muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.
4) Mood boost
I think this works for all form of exercise and plank helps to give you a mood boost just like how other exercise help. Of course, plank is more unique in a way because it focus on your core muscles and help you to stretch and ultimately relax the muscle groups which so often are being neglected. This helps to give one a mood boost. So, if you're feeling down, try plank!
5) Balance and Posture
Plank exercise is one of the rare exercise that gives you almost everything....focusing on your core muscles, help you to be more flexible and it even helps one to improve on their balance and posture. When you do plank, you have to engage your abs to stay upright. Side planks are even more helpful to build one's balance. Apparently, if you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.
If you have never try to do a plank before, here's a SIMPLE GUIDE TO PLANK:
STEP 1: Start by getting yourself into a press up position.
STEP 2: Bend your elbows and rest your weight on your forearms and not on your hands
STEP 3: Make sure your body form a straight line from shoulders to ankles.
STEP 4: Engage your core by sucking your belly into your spine.
STEP 5: Hold this position for a targeted time.