![]() Static moves are officially not the one for me. If your alignment is slightly off, you’ll have to work harder through your muscle tissue to hold the position.’ 2. ‘The shoulders should be stacked – in line with – the bones below, so above the wrists in high plank or elbows in forearm plank. ‘This is likely to be a technique issue,’ Worthington advises. What’s more, I found that my shoulders ached more than my core, which certainly isn’t what I expected from a move known to target your abdominals. ‘On the other hand, when you have the arms straight, the body is at more of an incline, so the amount of shear force is reduced and the amount of tension needed by the core (or the shoulders) to resist the shear force is reduced.’ Forearm plank was considerably harder, which Worthington tells me is because this plank variation puts more of the weight onto your shoulders, rather than splitting the ‘force of gravity’ with the rest of your body, like is the case with high plank. I knew my shoulders were weak, but boy did I feel it in this plank challenge. They put less pressure on your neck than sit-ups or crunchesĤ things I learned from my plank challenge 1.My shoulders are weaker than I ever realised. ![]() It’s easy to track progress with duration.They can be a static or dynamic move (think plank jacks, plank commandos and plank to pop squats).Now, tighten your abs, quads, glutes, and hold. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge.ī)Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Get onto your elbows and stack them directly under your shoulders. How to do a (forearm) plankĪ)Start on the floor on your hands and knees. ![]() The plank is a bodyweight exercise that can be done on the forearms, or with extended arms into a high plank, designed to target your core, but that also engages your glutes, back, quads, shoulders, biceps and triceps. ![]() Luke Worthington, a sports scientist, PT, nutritionist and strength and conditioning specialist who works with the likes of Dakota Johnson, Rooney Mara and Winnie Harlow, acted as my guide throughout. ![]() I also figure doing a plank challenge would give you the answers to a few questions we all have: how long is best? How can we make them easier? Is forearm or high plank better? So, I decided to attempt a 2-minute plank every day for two weeks. a mug of milk), so I knew a full-blown plank challenge wasn’t going to be a walk in the park. What I will say, is that my shoulders are weaker than the tea my mum makes me (a.k.a. As a qualified yoga teacher, I’m well-versed in the significance of a sturdy core and I’ve always found ‘ ab workouts’ quite easy (#HumbleBrag). It's also one of the bodyweight exercises I reckon I’m actually quite good at. If Erika does them so often and for so long at 82, there’s got to be something in their benefits, right? Plus, here at WH, we’ve already taken on a squat challenge, a push up challenge and I’ve given burpees and bicycle crunches a go, so a plank challenge is one of the few we’ve yet to master. A plank challenge is something I’ve been keen for ever since I interviewed 82-year-old fitness influencer Erika Rischko, who told me she could hold a plank for 8 minutes and 40 seconds. ![]()
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