28-day plank challenge – change your body in 1 month

#4. Up-down plank

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– Start in the plank position with your elbows shoulder-width apart.

– Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

– Slowly return to the starting plank position the same way, one arm at a time.

– Repeat the movement alternating sides.

#5. Side plank with leg lifts

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– Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body.

– Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.

– Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

– Start to do leg lifts with the right leg.

– Repeat on the other side.

#6. Two-point plank

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– Start in a standard plank position.

– Extend your left arm and lift the right leg. Your spine should remain straight. Hold for a few seconds.

– Repeat the same move with other arm and other leg.

#7. Side plank with reaches

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– Lie on your right side. Place your right hand firmly on the ground and, engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes. Your feet should be stacked on top of each other.

– Extend your left arm out from your shoulder so it is straight up in the air.

– Lower your arm in front of you and bring it below your right hip, like you are reaching for something behind you. Your shoulders and hips can twist a tiny bit, but your core should be working hard here.

– Bring your arm back above your body, extended upwards from your shoulder. Repeat for 30 seconds, then switch to the left side and perform for 30 seconds.

– For an extra challenge, hold a light dumbbell in your free hand.

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