Benefits of habit “Plank”

✓ Improves posture and balance.
✓ Builds core strength and endurance.
✓ Helps reduce back pains.
✓ Improves mood.

First step:

✓ Start by holding a plank for 20 seconds.


1. Start by holding a plank for 20 seconds the first week. Time yourself on your phone.
2. Increase the planking time to 40 seconds the second week.
3. Keep increasing until you reach 1- or 2-minutes duration. Then start breaking your planking into sets.
4. Keep increasing your planking sets until you have desired exercise duration.

Helpful tips to make it a habit:

✓ Same time every day. That’s how habits are built. Set yourself a time either in morning or evening.
✓ Physical triggers. Try triggering your memory by putting your sports gear in visible locations.
✓ Set yourself a reminder. This app contains a reminder that can help you with developing your chosen time into a routine.
✓ Treat yourself, but remember your goal. Nothing is fun without a reward, so reward yourself with a treat after completing a milestone.
✓ Celebrate small victories. Every time you perform this habit, congratulate yourself! Say “I’m awesome” or “I’m so cool” out loud and with a smile on your face.

Tips for beginners:

✓ Know the right position. Being in the right pose as you plank can increase your time and benefits to the muscle. If you’re doing push-ups, the position is exactly the same as a push-up before you lower yourself. Keep your hands slightly wider than your shoulders. Straighten your body and ram your toes into the ground. It’s best to do it on a mat. Your head should be in line with your back. Your abs and glutes should be engaged. Remember to breathe and keep it steady!
✓ Feel the burn! It might seem easy, but the muscle burn you will feel is going to make the pay-off feel that much better in the end.
✓ Planking can be done almost everywhere in the house, and even combined with other, normally sedentary activities, such as reading or watching TV.