10 minutes Plank

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To-do Challenge
in progress
4/20 tasks
Reach 0.5 minutes
Reach 1 minute
Reach 1.5 minutes
Reach 2 minutes
Reach 2.5 minutes
Reach 3 minutes
Reach 3.5 minutes
Reach 4 minutes
Reach 4.5 minutes
Reach 5 minutes
Reach 5.5 minutes
Reach 6 minutes
Reach 6.5 minutes
Reach 7 minutes
Reach 7.5 minutes
Reach 8 minutes
Reach 8.5 minutes
Reach 9 minutes
Reach 9.5 minutes
Reach 10 minutes!
Started on 8 Jan, 2021

How to do this challenge?
Practice every day standing in the plank position until you reach 10 minutes. To achieve a challenge 10 minutes needs to be in one go meaning that you start standing and do it for 10 minutes.

How to stand in plank position
Hold your elbows directly under your shoulders and place your wrists in line with your elbows.
Push your body up into your upper back and hold your chin close to your neck. Like you’re holding an egg between your chin and your throat.
In this position, brace your abdominals - contract them like expecting a punch in your stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.

Here is a nice video about plank benefits:

Common mistakes and how to do it properly: