Daily Fitness Challenge: How long can you hold a high plank?
Today’s fitness challenge is the high plank – how long can you hold it for?
A high plank is similar to a regular plank – but you do it with straight arms which will help to fully engage your shoulders and upper body.
Throughout this Staying Active summer series, fitness experts Elia and Amanda – both qualified instructors at Flykick – will be on hand to show you how to do each challenge and give you their top tips.
Our daily challenges are perfect to try at home, at the gym or in the park. They are designed to get you moving every day.
Check back every weekday to see what the next challenge is – you can even film your progress to make a record of how far you’ve come.
The aim is to be active every day for six weeks over summer. And today’s challenge is a tough one that will test your explosive strength and really work your core.
These daily challenges can be done in isolation, or you can include them in larger workout – it’s totally up to you. As long as you’re moving, that’s what matters.
We know doing the same fitness routine every week can get really tedious, trying a new challenge every day will keep your fitness fresh and fun – and you might even learn some new moves.
How to do a high plank
Start on your hands and knees on the ground. Your hands should be shoulder-width apart.
Lift your knees off the ground and push your feet back, so that your legs are straight and you are resting on your toes.
Make sure your feet are shoulder-width apart. But moving your feet closer together will make the exercise more challenging as you become more confident.
Keeping a tight core is key here. You don’t want to let your spine collapse, or lift your bum into the air – as that makes the move less effective and puts pressure on your back.
Hold this position for as long as you can – if you start to lose your form then put your knees down and have a rest.
One minute is a good starting point to aim for.
I am Team GB
Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.
Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.
Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.
To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com
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