The plank challenge

The plank strengthens the abdominals, back and shoulders. The muscles involved in the front plank include: erector spinae, rectus abdominis (abs) and transverse abdominis.

Before we get there, have a watch of this fun England Team Challenge!

Doing the plank regularly improves your posture, flexibility, stability and reduces the risk of injury. Here, Freddie and I have created a PLANK CHALLENGE where you’ll need no specialist equipment and can be performed anyway you like.

How to position yourself correctly

- Elbows under your shoulders

- Feet hip-width apart

- Keep your back flat with your head and neck in a looking ahead of you

- Leg lift. Alternately, lift each leg up and down keeping your legs straight, try and keep your core stable.

- Side plank. Just your feet should be on the floor and not your lower legs. Keep your body in a straight line from head to toes.

Plank Challenge

- 30 secs regular

- 30 secs leg lift

- 30 secs right side

- 30 secs left side

- 30 secs full

- 30 secs regular

Plank Challenge Levels

- Beginners: take as much time as you need between each exercise and complete all of the above, twice

- Intermediate: 30 seconds on and 30 seconds off, completing all the exercises

- Advanced: complete the above in 3 minutes

Good luck!

SOURCE: youtube/England & Wales Cricket Board