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| Name | 3 Minute Plank Challenge | Quick Plank Workout (Follow Along) |
| Video Uploader | Video From Carlos Method Fitness |
| Upload Date | This Video Uploaded At 12-11-2020 11:01:06 |
| Video Discription | 3 MINUTE PLANK CHALLENGE - QUICK PLANK WORKOUT (FOLLOW ALONG) // Try this 3-minute plank challenge to test your core stability and muscle endurance. Planks can be really good for keeping your back healthy and for strengthening your core muscles. Planks strengthen your spine, rhomboids, lats, trapezius, core, quads, glutes, hamstrings, shoulders, and triceps when done properly. Doing planks can also help improve your posture by strengthening your core. Having good posture while standing involves standing straight and tall with your shoulders back and your stomach pulled in. That's very similar to the position you're in with a plank. Did you know that the world planking record is 8 hours, 15 minutes and 15 seconds? It was accomplished by 62-year-old former US Marine, George Hood and is recognised as the current Guinness World Record (as of writing this, November, 2020). For his training, Hood devoted four to five hours a day solely to planking. He set a 30-hour planking goal to make each week and every day he also did “at least” 700 push ups and 2,000 crunches. Astonishing stuff isn’t it? But don’t worry, you don’t need to hold a plank anywhere near that long to reap the benefits and the ideal amount of time is shorter than you might think. Research shows that for most people, holding a plank for one minute at a time creates a resilient torso (Stuart McGill, world renowned spinal researcher). We have done this plank hold challenge more for fun and to push the exercise a little further, for more muscle endurance. We are going to work up to a 5-minute plank eventually, to add to our other fitness challenges on the channel. Instructional Tips: Hold your body in a straight line with only your palms and toes touching the ground. Hands placed comfortably on the ground, either with your palms on the ground or fists clasped together. Feet hip-width apart. You should be balancing on the balls of your feet. Your spine is totally straight and your tailbone should be tucked so that it's aligned with your spine, not sticking into the air. Squeeze your glutes (butt muscles) hard so that they can help to stabilise your lower back. Firmly brace your abs and imagine that someone is trying to punch you in the tummy. Use that as a good visualisation and reminder to constantly stay rigid and tight throughout. Your lats (back muscles) should be flexed and pulling away from the floor. Your body is in one straight line. Make sure your lower back isn't sagging and your booty isn't popping up in the air. It is very important that you maintain muscle tension throughout the exercise and do not simply passively hold the position. Squeeze all muscles tightly throughout your body, so that there is a whole-body connection. Remember, a strong core is essential for a strong back, posture, preventing injuries, and playing sports. For more videos like this 3 minute plank challenge, make sure to smash the subscribe button and hit that notification bell so you never miss another workout. Subscribe to our channel here → https://www.youtube.com/thecarlosmethodpersonaltraining Liked this plank challenge? Check out some more fitness challenges below: Royal Marines Press Up Test - https://www.youtube.com/watch?v=WrwUUXBV80c Wild Wild West Squat & Lunge Challenge - https://www.youtube.com/watch?v=NpegYB-4vmk Bring Sally Up Squat Challenge - https://www.youtube.com/watch?v=Alm92POm_JQ 100 Burpee Challenge - https://www.youtube.com/watch?v=C4BbYFujhws We also have a 10 minute plank workout here: https://www.youtube.com/watch?v=Oyv3e012mUQ&t Follow me here → Instagram: https://www.instagram.com/thecarlosmethodnorthlondon/ Facebook: https://www.facebook.com/thecarlosmethod/ Website: https://thecarlosmethod.com/ https://www.youtube.com/watch?v=WuAw1wXMhPM&feature=youtu.be If you would like to support our channel you can buy us a 'coffee' through Ko-Fi 😀: https://ko-fi.com/thecarlosmethodfitnesstv #3minuteplankchallenge #plankchallenge #thecarlosmethod DISCLAIMER // This is my own personal workout program and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk. [WuAw1wXMhPM] |
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