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