Challenge #5 - Plank

Challenge #5 - Plank

Are you ready for the Davies Sports Personal Challenge? Challenge #5 is Planking. Simply get into a press up position on the ground, bend your elbows and rest your weight on your forearms and not your hands. Your body should form a straight line from shoulders to ankles. To make this exercise more comfortable on the elbows try using a yoga mat. Hold the pose for as long as you can. Can you hold for 30 seconds or can toy do the whole minute? Use a stop watch and challenge yourself to plank for a little longer than you did the day before. 

What are the benefits?

  • Develop

Practicing planking is one of the best exercises for strengthening the abdominal muscles and increasing overall core strength. Strength and endurance is also gained in the arms, upper body and back muscles which can contribute towards an improvement in posture.

These muscles all need to work together to hold the trunk stable when practicing other exercises such as walking, running and throwing/catching.


Is planking too easy? If your looking to increase the challenge why not try a different variation:

  • Try lifting one arm or one leg at the same time as planking
  • Tap alternate shoulders when planking
  • Slowly lift one knee as close as possible to the opposite elbow, return to the plank position and repeat with the other leg


Make sure to keep up with our latest personal challenge, follow us on Twitter @DaviesSportsUK to find the latest challenge every Monday. Tweet us using the hashtag #DSPersonalChallenge and let us know how you get on.

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Could your primary school introduce the 60-minute movement into your day

Find out more about the Davies Sports 60 Second Personal Challenge and take a look at even more challenges.