Plank Month: Get in shape with just 1 exercise

Bodyweight exercises are an easy and practical way to get your body in shape.

PLANK is one such exercise that is unlikely to go out of style.

Why? Practicing the barre will not require much from you, and the result will be significant. First of all, the bar improves the condition of the abdominal muscles, but not only. This article will tell you the exercise schedule for the whole month.

The plank is a great full body exercise. It strengthens the back, abdomen, leg and arm muscles, improves flexibility, posture and balance.. This versatile exercise can be done at home or in the gym, on vacation or after work, morning or night, in gym clothes or pajamas. Do the bar for just a few minutes each day and in a month your body will be transformed.

Plank 31 day training plan

The most important thing in this static exercise is the correct starting position. The four aspects of an ideal plank: Straight spine – from the neck to the tailbone. The head should not be thrown back or inclined too much: the chin should be perpendicular to the line of the spine.

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The core muscles are tight the whole time during the exercise: the stomach is drawn in, the lower back is flat. The closer your feet are to each other, the more difficult it is to keep your balance and the greater the strain on the abdominal muscles.

Training plan for the whole month: 31 options for every day.

Day 1: Low plank elbows

Place your elbows under your shoulders, feet side by side, straighten your legs. Tighten your buttocks, pull your navel towards your spine. Do three sets of 45 seconds.

Day 2: Elbow side planks

From a low plank position, shift your weight onto your left elbow and turn around. Extend your right arm up, look at your right hand, hold it for 45 seconds, and then turn to the other side. Do three sets of 45 seconds each side.

Day 3. High plank with straight arms

Place your hands under your shoulders, feet side by side, straighten your legs. Tighten your buttocks, pull your navel towards your spine. Do three sets of 45 seconds.

Day 4. Side plank on a straight arm

From a high plank position, shift your weight to your left wrist and turn around. Extend your right arm up, look at your right hand, hold it for 45 seconds, and then turn to the other side. Do three sets of 45 seconds each side.

Day 5: Low plank with squats

In a low plank position, alternately bend your knees. Do three sets of 45 seconds.

Day 6: High plank curls

In the high plank position, alternate your hand on the shoulder of the other hand. Tighten your legs and lower abs, don’t sway. Do three sets of 45 seconds.

Day 7. Lower to elbows and raise to straight arms

From a low plank position, place your left hand under your left shoulder, then your right hand under your right shoulder, then alternately lower yourself onto your elbows. Keep pacing and switching hands. Do three sets of 60 seconds.

Day 8. Board

Start low. Bend your knees one at a time. Rise to a high bar. Touch the opposite elbow with each hand. Return to your original low plank. Do three sets of 45 seconds.

Day 9. Classic tricep push-ups

Climb a high pole. Tighten your buttocks, pull your navel towards your spine. Pull your elbows forward a little. Slowly lower yourself so that your shoulders are level with your elbows, hold them for a few seconds and return to the starting position. Do three sets of 60 seconds.

Day 10: Low plank elbows with hip rotation

From a low plank position, rotate your hips to the right until you’re about four inches off the floor. Rotate your hips to the left as well. Do three sets of 45 seconds.

Day 11. Board with jumps

From a high plank position, jump with your legs to the side. Make sure that your buttocks do not protrude above shoulder height. Jump back to the starting position. Do three sets of 60 seconds.

day 12

Get into a low plank position and turn onto your right side. Raise your hips, hold them for a few seconds, and then lower your hips almost to the floor. Repeat the up and down movement. You should feel a stretch in your obliques. Do three sets of 60 seconds.

Day 13: Knee to opposite elbow

Climb a high pole. Draw your right knee towards your left elbow, hold for a few seconds, and then return to the starting position. Draw your left knee towards your right elbow, hold for a few seconds, and then return to the starting position. Do three sets of 60 seconds.

day 14

Step onto a low plank. Bring your right knee over the side to your right elbow, hold for a few seconds, then return to the starting position. Pull your left knee over the side to your left elbow, hold for a few seconds, then return to the starting position. Do three sets of 60 seconds.

Day 15: High heart rate plank

Climb a high pole. Get down on your elbows, stand up. Repeat. Draw your right knee towards your left elbow. Draw your left knee towards your right elbow. Make five boards with jumps. Do three sets.

Day 16: Classic wide-grip push-ups

Get into a high plank position with your hands slightly wider than your shoulders. Tighten your stomach. Bend your arms at a 90 degree angle. Back to the starting position. Repeat 12-15 times.

Day 17 Crouching Panther

Get on all fours. With your back straight, lift your knees a few inches off the floor. Move your knees forward a few inches. Move your palms forward a few inches. Move parallel to the floor for 75 seconds. Do three sets.

Day 18: Low side plank, twist and leg raises

Stand in a low side plank on your right elbow, place your left hand behind your head. Rotate your body so your left elbow touches your right wrist. Lift your left leg up for a few seconds. Back to the starting position. Do three sets of 45 reps on each side.

day 19

Climb a high pole. Extend your arms forward as far as possible. Pull the navel to the spine, tighten the buttocks. Do 3 sets of 45 seconds.

Day 20: High side plank, arch and leg raises

Stand in a tall side plank on your right hand. Lower your hips 10 centimeters. Return to the starting position and lift your left leg up for a few seconds. Back to the starting position. Do three sets of 45 seconds each side.

Day 21. Crouching Panther, second option

Get on all fours. With your back straight, lift your knees a few inches off the floor. Simultaneously move your right leg and right arm a few inches to the right. Then move the left side. Move sideways for 75 seconds. Do three sets.

day 22

Get into a low side plank position on your right elbow. Put your left hand behind your head. Lower your hips down twice. Raise your left leg twice. Rotate the body so that the left elbow touches the right palm. Repeat twice. Do three sets for each side.

day 23

Climb a high pole. Tighten your buttocks, pull your navel towards your spine. Pull your elbows forward a little. Slowly lower yourself so that your shoulders are level with your elbows, hold them for a few seconds and return to the starting position. Keeping your balance, raise your left arm and twist into a high plank on your right arm, hold for a few seconds and return to the starting position. Do three sets of 8-10 reps on each side.

day 24

Get into a low plank position with your feet on something slippery (like sheets of paper). Keeping your back straight, move your body forward and hold the position for a few seconds. Move your body back, hold for a few seconds. Repeat the back and forth slides for 60 seconds. Do three sets.

Day 25: Plank with rotation and leg raises

Stand in a tall side plank on your right hand. Turn around and put your left hand under your body. Lift your left leg and hold it for a few seconds. Back to the starting position. Do three sets of 60 seconds on each side.

day 26

Get your feet in a low plank position on something slippery. Keeping your back straight, take eight steps forward on your elbows. Take eight steps back onto your elbows. Do three sets of 60 seconds.

day 27

Stand in a high side plank on your right straight arm, place your left hand behind your head. Pull the left knee and left elbow towards each other, return to the starting position. Lift your left leg, touch the floor in front of your right foot, then behind your right foot and return to the starting position. Do three sets of 60 seconds on each side.

day 28

Get your feet in a high plank position on something slippery. Draw your left knee towards your chest. Keep your left knee close to your chest and at the same time pull your right knee towards your chest for 45 seconds. Keeping your left knee close to your chest, slowly bring your right leg back to the starting position. Do three sets for each side.

day 29

Get your feet in a high plank position on something slippery. Take four steps forward with your hands. Spread your legs apart (without leaving the floor) five times. Take four steps back with your arms. Move for 60 seconds.

Day 30 Crouching Tiger

Get into a high plank position with your hands slightly wider than your shoulders. Tighten your stomach. Bend your arms at a 90 degree angle. Bend your knees and straighten your arms, lift your pelvis up and straighten your back. Move your body forward by straightening your legs and arching your back. Back to the starting position. Do three sets of 10-12 reps.

day 31

Stand in a low or high bar for 2 minutes.

Source: econet.ru

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