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31 days plank challenge

  1. Do you know the plank? It is a good exercise that will train almost your entire body. You not only put your abdominal and back muscles to work with it, but you also train your glutes, thighs, arms and shoulders. Quite a tough exercise, but with a little practice you can also manage to plank for almost three minutes in a month. Join our 31-day plank challenge from March 1 to March 31!

  1. Download the infographic so you know how long to plank each day and let us know that you are participating via our Facebook event. Planks have many advantages: you can do it anywhere, it is not complicated, you do not need anything, it helps against injuries and you train your whole body.

How do you do a plank?

  1. For the basic plank you first lie on your stomach. Place your elbows under the shoulders and put your toes into the floor. Press your upper body up onto your forearms and lift your legs off the ground as well. If you find it difficult to raise your body in one go, support on your knees as an intermediate step. You are now leaning on your forearms and toes and making your body as straight a plank as possible. Your shoulders, hips and feet form a straight line, parallel to the ground. Your back should not be convex or hollow. Retract your belly button. Don't look down or straight ahead, but at the spot between your hands. As simple as this may seem, it takes a lot of effort to keep your body exactly as straight as a plank. Before you know it, your buttocks drop towards the ground or you hold them in the air too much.

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