How to Perform the Plank Pose for 3 Minutes

Part 1 of 7:

Knowing Your Limit

Learn how to perform the plank pose. Make sure you know how to perform it correctly.
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.
Take a break. It is important to have a drink in between each session of any exercise.

Part 2 of 7:

First Day

Go for a quick walk or jog on the spot for five minutes. This will help warm yourself up.
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.
Stretch your body. This will prevent any injuries or strains on your bones and muscles.
Hold the plank position for 20 seconds. Even if your original time was longer.
Drink some water. Keeping hydrated is important.

Part 3 of 7:

Second Day

Stretch your body. Challenge yourself and try a new kind of stretch, your body needs new challenges every day.
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.
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

Challenge yourself with a stretch you have never heard of. There are plenty of books and websites with stretches to do.
Hold the plank position for 45 seconds.
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

Do simple exercises or try using dumbbells .
Rest. Performing the plank position can put a great deal of strain on your muscles.

Part 6 of 7:

Following Weeks

Stretch. Always do different stretches. If your body is use to something for a long time, it won't give you an benefits.
Gradually increase your time length. 5-15 seconds extra each day can help reach your goal.
Eat a healthy snack. Try something different each day.
Rest. Every three to four days to prevent muscle injuries.

Part 7 of 7:

After Achieving 3 Minutes

Stretch. Stretching is still important, no matter which exercise you do.
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.
Remember that resting is important. Even after achieving three minutes, rest every three to four days.
Congratulate yourself. Three minutes is a long time and to be able to achieve that is amazing.

David Pac

Update 04 April 2020

You should read it

May be interested

How to perform Ear Tip Fit Test on AirPods Pro
this article will show you how to perform the ear tip fit test for airpods pro, test the fit of airpods ear tips to determine which size provides the best audio performance.
Gemini Tips for Multitasking on Android
gemini has just updated the utilities utility to help users easily perform multiple actions at the same time. this makes performing operations on gemini more convenient.
Chinese phone fully charged in just 5 minutes
recently, xiaomi's redmi brand has announced a 300w charger with a capacity that far exceeds that of a laptop that can 'charge the battery in 5 minutes'.
Instagram Will Allow Reels Up to 3 Minutes Long
instagram has just announced that it will allow users to post reels videos up to 3 minutes long, double the previous 90-second limit.
With only 36 questions, you can 'cut' anyone who even married after meeting 6 months
psychologist arthur aron has listed 36 questions that he thinks will help bind the two individuals together and more importantly it only takes a few minutes to perform.
Grab penalizes users if the driver waits more than 5 minutes
from october 10, grab will apply a 'waiting for more than 5 minutes' fee to limit booking but not leaving or waiting too long.
Workout exercises for 4 minutes work equally well with 1 hour of gym
here are 5 classic exercises but extremely effective in weight loss, which only takes 4 minutes each day. please refer to some exercise moves and test yourself!
[Infographic] 9 bad habits in the first 10 minutes of the working day
the first 10 minutes can set your rhythm and attitude throughout the working day. therefore, you need to start with good habits.
Artificial skin can support antibiotic resistance
now, scientists at queen's university belfast are developing a patch that they believe could slow the development of antibiotic-resistant bacteria.
How to fix the error You need permission to perform this action on Windows
this article gives you a way to fix the error `` you need permission to perform this action '' in windows simply and quickly. click watch now!

How to Perform the Plank Pose for 3 Minutes

Knowing Your Limit

First Day

Second Day

Third Day

Fourth Day

Following Weeks

After Achieving 3 Minutes

You should read it

May be interested

Tech info