HomeTech info

How to Perform the Plank Pose for 3 Minutes

Have you ever wanted to be able to hold the plank pose for at least three minutes? Then this is the article for you. Learn how to perform the plank pose. Make sure you know how to perform it correctly.
Part 1 of 7:

Knowing Your Limit

  1. How to Perform the Plank Pose for 3 Minutes Picture 1How to Perform the Plank Pose for 3 Minutes Picture 1
    Learn how to perform the plank pose. Make sure you know how to perform it correctly.
  2. How to Perform the Plank Pose for 3 Minutes Picture 2How to Perform the Plank Pose for 3 Minutes Picture 2
    Time yourself. Find out how long you are able to hold the position. When you have reached your limit, stop the timer and record the time.
  3. How to Perform the Plank Pose for 3 Minutes Picture 3How to Perform the Plank Pose for 3 Minutes Picture 3
    Take a break. It is important to have a drink in between each session of any exercise.
Part 2 of 7:

First Day

  1. How to Perform the Plank Pose for 3 Minutes Picture 4How to Perform the Plank Pose for 3 Minutes Picture 4
    Go for a quick walk or jog on the spot for five minutes. This will help warm yourself up.
  2. How to Perform the Plank Pose for 3 Minutes Picture 5How to Perform the Plank Pose for 3 Minutes Picture 5
    Find a place where you are able to perform the plank position. This could be your local gym or a flat surface area in your house.
  3. How to Perform the Plank Pose for 3 Minutes Picture 6How to Perform the Plank Pose for 3 Minutes Picture 6
    Stretch your body. This will prevent any injuries or strains on your bones and muscles.
  4. How to Perform the Plank Pose for 3 Minutes Picture 7How to Perform the Plank Pose for 3 Minutes Picture 7
    Hold the plank position for 20 seconds. Even if your original time was longer.
  5. How to Perform the Plank Pose for 3 Minutes Picture 8How to Perform the Plank Pose for 3 Minutes Picture 8
    Drink some water. Keeping hydrated is important.
Part 3 of 7:

Second Day

  1. How to Perform the Plank Pose for 3 Minutes Picture 9How to Perform the Plank Pose for 3 Minutes Picture 9
    Stretch your body. Challenge yourself and try a new kind of stretch, your body needs new challenges every day.
  2. How to Perform the Plank Pose for 3 Minutes Picture 10How to Perform the Plank Pose for 3 Minutes Picture 10
    Hold the plank position for 30 seconds. If 20 seconds is still difficult, practice with 20 seconds each day until you are able to do it easily.
  3. How to Perform the Plank Pose for 3 Minutes Picture 11How to Perform the Plank Pose for 3 Minutes Picture 11
    Cool down. A foam roller can help soothe your muscles so you will not be aching the following day.
Part 4 of 7:

Third Day

  1. How to Perform the Plank Pose for 3 Minutes Picture 12How to Perform the Plank Pose for 3 Minutes Picture 12
    Challenge yourself with a stretch you have never heard of. There are plenty of books and websites with stretches to do.
  2. How to Perform the Plank Pose for 3 Minutes Picture 13How to Perform the Plank Pose for 3 Minutes Picture 13
    Hold the plank position for 45 seconds.
  3. How to Perform the Plank Pose for 3 Minutes Picture 14How to Perform the Plank Pose for 3 Minutes Picture 14
    Eat a protein filled snack. It doesn't have to be fancy, even some nuts and seeds will do.
Part 5 of 7:

Fourth Day

  1. How to Perform the Plank Pose for 3 Minutes Picture 15How to Perform the Plank Pose for 3 Minutes Picture 15
    Do simple exercises or try using dumbbells .
  2. How to Perform the Plank Pose for 3 Minutes Picture 16How to Perform the Plank Pose for 3 Minutes Picture 16
    Rest. Performing the plank position can put a great deal of strain on your muscles.
Part 6 of 7:

Following Weeks

  1. How to Perform the Plank Pose for 3 Minutes Picture 17How to Perform the Plank Pose for 3 Minutes Picture 17
    Stretch. Always do different stretches. If your body is use to something for a long time, it won't give you an benefits.
  2. How to Perform the Plank Pose for 3 Minutes Picture 18How to Perform the Plank Pose for 3 Minutes Picture 18
    Gradually increase your time length. 5-15 seconds extra each day can help reach your goal.
  3. How to Perform the Plank Pose for 3 Minutes Picture 19How to Perform the Plank Pose for 3 Minutes Picture 19
    Eat a healthy snack. Try something different each day.
  4. How to Perform the Plank Pose for 3 Minutes Picture 20How to Perform the Plank Pose for 3 Minutes Picture 20
    Rest. Every three to four days to prevent muscle injuries.
Part 7 of 7:

After Achieving 3 Minutes

  1. How to Perform the Plank Pose for 3 Minutes Picture 21How to Perform the Plank Pose for 3 Minutes Picture 21
    Stretch. Stretching is still important, no matter which exercise you do.
  2. How to Perform the Plank Pose for 3 Minutes Picture 22How to Perform the Plank Pose for 3 Minutes Picture 22
    Decide whether you want to stop at three minutes or continue trying to get a longer time. If you choose to stop at three minutes, do the plank at least every two days so you can maintain that time.
  3. How to Perform the Plank Pose for 3 Minutes Picture 23How to Perform the Plank Pose for 3 Minutes Picture 23
    Remember that resting is important. Even after achieving three minutes, rest every three to four days.
  4. How to Perform the Plank Pose for 3 Minutes Picture 24How to Perform the Plank Pose for 3 Minutes Picture 24
    Congratulate yourself. Three minutes is a long time and to be able to achieve that is amazing.
4 ★ | 2 Vote
daytimeplankstretch

You should read it

Maybe you are interested

Tech info