Here is a simple program that will significantly increase your core strength and stability. Ask a professional to show you proper form.
Do this two or three times per week. Start with some light planks and aerobic activity as a warmup.
first 4 weeks:
front plank - 3 times x 30 seconds. week 1 - do 30 seconds and add 10 seconds each week;
side plank (each side): 3 x 15 seconds; add 5 seconds each week. Focus on perfect from
second 4 weeks:
add 3 x 10 pushups - with perfectly flat body (add 2 pushups per week). add 3 x 10 bird dogs; add 2 per week.
next 6 weeks:
add 3 x 10 jumping jack planks; add 3 x 10 russian twists; add 2 per week.
Focus on perfect stable form.
At the end of 10 weeks,you should be up to a 2:30 plank! In February, anyone who can demonstrate a proper 2:30 minute plank, will be inducted into the DN plank hall of fame!
