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Plank challenge


Plank challenge

Four of our students met the plank challenge and held a plank for 2 minutes – Kalina, Natalia, Nathalie and Aleksy. What a great achievement! What’s more two of our teachers also took up the challenge – Mark Kelly and Ryan Bromley – with Mark achieving a record of 4 minutes! All of the participants will receive Akademeia’s t-shirts.

Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part and offer the chance to achieve substantial results in a relatively short span of time.

Plank Competition

What are the benefits of practising a plank pose every day?

  • Strengthens Your Core
  • Increases Muscle Definition
  • Heightens Metabolism
  • Reduces Back Pain
  • Gives You Better Posture
  • Improves Balance
  • Enhances Bone and Joint Health
  • Boosts Mood and Relieves Stress

Our challenge was to be able to hold a plank for 2 minutes, but we encourage everyone to include this exercise in your daily routine!

How to perform a plank?

To get started, first make sure you can correctly perform a plank. You can follow the steps below to try a high or straight arm, plank:

  1. Get into the pushup position. If you’re a beginner, you can start by doing a plank on your knees. If you are stronger you can fully extend your arms for a high plank. If you’re even more advanced, you can try one on your forearms for more of a challenge.
  2. Keep your palms and toes firmly planted on the ground, your back straight, and your core tight.
  3. Make sure your body is in a straight line while you’re in the plank position. Don’t let your back or head sag.
  4. Hold the plank for the predetermined time. If your form begins to go at any point, drop to your knees or stop until you’re ready to return to the plank position.
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