Plank competition
Your ability to hold a plank isn't solely determined by your weight; it
also depends on your overall strength, fitness level, and core stability.
If you’re 58 kg and have a good base of core strength, you can likely
hold a plank for a decent amount of time.
To improve your plank duration:
1. Strength Training: Focus on exercises that strengthen your core,
such as dead bugs, bird dogs, and Russian twists.
2. Progress Gradually: Increase your plank time slowly to build
endurance without straining yourself.
3. Listen to Your Body: Pay attention to how your body feels
during and after planks. If you feel pain, it might be a sign to
adjust your form or take a break.
4. Stay Consistent: Regular practice will lead to improvements
over time.
If you're consistent and focused on proper form, you should see
progress in your plank duration!
How to do plank for long time//
Here are some tips to help you hold a plank for a longer time:
1. Start Slow: Begin with shorter holds (15-30 seconds) and
gradually increase the duration as you build strength.
2. Proper Form: Maintain a straight line from your head to your
heels. Engage your core, keep your elbows directly under your
shoulders, and avoid sagging or lifting your hips too high.
3. Breathe: Don’t hold your breath! Breathe steadily and deeply to
help maintain your endurance.
4. Focus on Engagement: Activate your core, glutes, and thighs to
help stabilize your body. Think about squeezing these muscles.
5. Use a Timer: Set a timer to keep track of your progress. This
can help you stay focused and push yourself to hold longer.
6. Distractions: Try focusing on a point in front of you or listen to
music or podcasts to keep your mind occupied.
7. Incorporate Variations: As you get stronger, add variations
like side planks or plank with shoulder taps to build overall core
strength.
8. Consistency: Practice planks regularly—aim for a few times a
week to build endurance.
9. Rest and Recover: Allow your muscles time to recover
between sessions to avoid overtraining.
10. Stay Motivated: Set goals and track your progress to keep
yourself motivated!
With practice and patience, you'll be able to hold planks for much
longer!
Weekly Schedule
Day 1: Assessment & Core Strengthening
Plank Test: Hold a plank for as long as you can to gauge your
starting point.
Core Exercises (3 sets each):
o Dead Bugs (10-15 reps)
o Bird Dogs (10-15 reps per side)
o Glute Bridges (15-20 reps)
Day 2: Plank Progression
Plank Routine:
o 3 sets of Plank (start with your maximum time)
o 3 sets of Knee Planks (hold for 30 seconds)
o 3 sets of Side Plank (30 seconds each side)
Diet Focus: Increase protein intake (lean meats, legumes, eggs).
Day 3: Endurance Training
Core Circuit (2-3 rounds):
o Plank Shoulder Taps (30 seconds)
o Mountain Climbers (30 seconds)
o Russian Twists (15-20 reps)
Plank Holds: 3 sets, aiming to increase your time by 5-10
seconds each set.
Diet Focus: Incorporate complex carbs (quinoa, brown rice) for
energy.
Day 4: Rest and Recovery
Light Stretching: Focus on core and back stretches.
Hydration: Drink plenty of water throughout the day.
Nutrition: Consume balanced meals with healthy fats (avocado,
nuts).
Day 5: Intensity Building
Plank Routine:
o 4 sets of Plank (try to exceed your previous best time).
o 3 sets of Plank with Arm Reach (30 seconds each).
o 3 sets of Hip Dips (30 seconds).
Diet Focus: Lean protein and veggies to aid recovery.
Day 6: Endurance Challenge
Endurance Plank: Attempt a longer hold (see how close you
can get to 10 minutes).
Core Exercises:
o Side Plank (hold for as long as possible each side)
o Bicycle Crunches (15-20 reps)
Diet Focus: Carbohydrate loading for energy (whole grains,
fruits).
Day 7: Active Recovery
Light Activity: Go for a walk or do some yoga.
Reflection: Assess your progress and areas for improvement.
Nutrition: Focus on balanced meals, hydration, and recovery
foods (protein shakes, smoothies).
Additional Tips:
Hydration: Stay well-hydrated throughout the
week.
Rest: Ensure adequate sleep for muscle
recovery.
Listen to Your Body: If you feel pain or
excessive fatigue, adjust the intensity or take an
extra rest day.
Goal Setting:
Aim to gradually increase your plank time each day, even if it's just a
few seconds. Track your progress to stay motivated!
Remember, achieving a 10-minute plank is a long-term goal; focus on
building your endurance and strength over time. Good luck!
