Home » The 30-day plank challenge, to tone the body and strengthen the muscles. Part 3, with the last 10 exercises

The 30-day plank challenge, to tone the body and strengthen the muscles. Part 3, with the last 10 exercises

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The plank, in its many variations, is a perfect exercise to tone the whole body and strengthen the muscles. Those who are already trained and want to put their skills and endurance on the line can participate in the 30-day plank challenge. Today we present the last 10 exercises.

Have you already practiced the first 20 exercises of the 30-day plank challenge? If not, you can catch up by finding out what they are in the following articles:

Once you have practiced these, you just have to continue and complete the challenge with the last 10. As for the previous ones, these are variants of plank, more or less demanding and extreme, which will allow you to notice great changes in your body afterwards. just one month of training.

Here are what they are:

Moving lateral Panther Plank

Assume the panther plank position. Keeping your back flat and keeping your knees off the ground, move your body to the right while moving your right hand and foot in the same direction, then your left hand and left foot to the right. You have to move to the right for 15 seconds, then to the left in the same way for 15 seconds. Continue for 75 seconds and repeat three sets.

Step Up Your Side Plank

Begin in the Side Plank position on the right side. Move the right hip towards the floor for two repetitions, then lift the left leg from the right for two repetitions. Rotate the left elbow to the right for two repetitions.

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Triceps Push-Up with Rotation

You can see the movements to be performed in the following video. The movement pattern should be done for 8-10 repetitions for a total of three sets.

Towel Plank Rows

Begin in the plank position and slide your body back and forth, moving your shoulders over your wrists, then behind them. Do the 60 second exercise and repeat three sets.

High Side Plank Thread/Leg Lift

Begin in the high side plank right position with your feet on a towel. Put the left arm under the right side of the body, then lift the left leg from the right. Continue with this pattern for 60 seconds, then repeat on the left side for a total of three sets per side.

Towel Plank Army Crawls

Begin in the low plank position and crawl forward on your elbows about eight “steps” per elbow, then crawl backward about eight “steps” per elbow. Continue in this way for 60 seconds. Repeat for three sets.

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High Side Plank Crunch

Begin in the high side plank position with the right foot slightly in front of the left and the left hand behind the head. Bring the right knee towards the right elbow.

Continue this sequence for 60 seconds, then repeat on the left for a total of 3 sets.

Towel One-Legged High Plank Pull

Begin in the high plank position with your feet on a towel. Bring your left knee to your chest and using your core, keep your left knee locked as you drag your right knee to your chest, then come back for 45 seconds. Repeat the same movement on the other side for a total of 3 sets.

Get a Move On

Start in the high plank position with your feet on a towel. Advance your hands four “steps” and spread your legs beyond hip width five times. Bring your hands back four steps and start again with your legs. Continue in this way for 60 seconds.

Crouching Tiger Push-Ups

Begin in the push-up position. Bend your elbows to form a 90 degree angle between your biceps and forearms. Now bend the knees and press on the shoulders to slide the body back so that the knees are below the hips. Straighten your legs and lift yourself high on your toes, articulating your spine to perform a wave back to the starting position. Do 10 to 12 repetitions. Repeat for three sets.

Read all our articles on plank and its variants.

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