wikiHow to Perform the Plank Pose for 3 Minutes

Seven Parts:Knowing Your LimitFirst DaySecond DayThird DayFourth DayFollowing WeeksAfter Achieving 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.

Part 1
Knowing Your Limit

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

Part 2
First Day

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

Part 3
Second Day

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    Stretch your body. Challenge yourself and try a new kind of stretch, your body needs new challenges every day.
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    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.
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    Cool down. A foam roller can help soothe your muscles so you will not be aching the following day.

Part 4
Third Day

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    Challenge yourself with a stretch you have never heard of. There are plenty of books and websites with stretches to do.
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    Hold the plank position for 45 seconds.
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    Eat a protein filled snack. It doesn't have to be fancy, even some nuts and seeds will do.

Part 5
Fourth Day

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

Part 6
Following Weeks

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

Part 7
After Achieving 3 Minutes

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

Article Info

Categories: Personal Fitness