7 planks for 7 minutes challenge


7 planks, 7 days challenge

Planks are one of the best exercise you can do it for your core. Planks helps you t build strength on your upper and lower body.

Plank is the simplest yet body weight exercise. This exercise requires no equipment and can be done at home.  It  is an exercise which will allow you to strengthen your muscle. Planking everyday will comparatively burn calories faster than the other abdominal exercises. Doing this exercise everyday will keep your posture and ability to stand well balanced.

Plank helps you calm your brain and treats you from symptoms of anxiety and stress if done every day.

Forearm planks

Forearm challange


Start by getting into a press up position

Bend your elbows and be sure your weight is on forearms

Your body should be straight from shoulder to your ankles

Hold till 10 seconds and then gradually you can hold till 30 seconds

Top of push up planks

Top of push ups plank

This plank is like above, here have arms pressed to extension as if you are ready to do push ups.

Hands should be directly under the shoulders.

Hold for 30 seconds.

Side planks

side plank

Here start with forearm plank

Keep the elbow under your shoulder; rotate your body on side.

Pull your hip upward towards the sky.

Have your other hand placed over your hip or extend it high.

Push ups and forearms planks

push ups forearms planks

Start with the forearm plank

Weight on your forearm and your body should be straight from shoulder to your ankles

Now push up to the top of push up, lower your back down, one elbow at a time and repeat with the other elbow.

Do 10 reps and 2 sets.

Legged planks

legged plank

Start with the forearm plank

Now lift one leg off the ground

Hold for 10 seconds and then place it down.

Repeat the same with other leg.

Do 10 reps and 2 sets.

Wall planks

wall planks

Start with top of push up plank; slowly walk your feet up a wall.

Stop where your body is straight to the shoulder and forms 90 degree to the wall.

Leg raise Planks

leg raised planks

This is a slight variation to the legged plank

Start with forearm plank, lift your leg off the ground now lower it down tap your toe and quickly pull it up.

Complete all the one side rep and then switch it.

7 days plank challenge

Day 1 and 2 : Hold for 20 seconds

Day 3 and 4 : Hold for 30 seconds

Day 5 and 6 : Hold for 45 seconds

Day 7 : Hold for 60 seconds gradually you can hold it up to 150 seconds once you master it and do it properly.

Like all other exercise planks done incorrectly or without supervision for the beginners may cause injury.