To do the plank, place your hands and toes on the ground, elbows straight under your shoulders. Activate your abdominal muscles by holding your body straight from head to heel, while tightening your buttocks.
Place your forearms and toes on the floor, ensuring your elbows line up right under your shoulders. Keep your body straight from head to heel.
Tuck your pelvis tightly and tighten your buttocks. Breathe steadily through your nose throughout the pose.
On the first day, start holding the plank position for 20 seconds, repeat 3 sets.
By the 2nd day, the abdominal muscles have had time to adapt, so adding 5 seconds will be easier. Hold the pose for 25 seconds, rest for 30 to 40 seconds between sets. Repeat a total of 3 sets.
On the 3rd day, hold the pose for 30 seconds, rest for 30 - 40 seconds; repeat a total of 3 sets.
On day 4, hold the pose for 35 seconds, rest for 30 to 40 seconds; repeat a total of 3 sets.
On the 5th day, you can hold the pose twice the initial time while still maintaining the correct technique. You will hold the plank for 40 seconds, repeating 3 sets.
After completing the 5-day roadmap, you do not need to continue to increase the pose time. Instead, maintain the goal of the 5th day (40 seconds plank, 3 sets) several times a week to preserve the achieved results or you can restart the process to gradually increase the pose time to 60 seconds.
Core muscle strength built according to this method will bring practical benefits to the figure, and at the same time, support balance, improve posture and improve body stability over time.
