Plank Challenge

Plank Challenge


Plank challenge Mom in Balance style

In our plank challenge, will learn first practice the perfect plank.
Check the video Mpower Home
Routine | Plank challenge - Week 1 in the Member App.

Next, we will offer effective variations in week 2, 3 and 4. 

The importance of a stable core
Because we change position a lot in the different plank variations, it is important you keep your core stabilised.
This way the abdominal muscles, back muscles and glutes can optimally work together. To execute the exercises in
a technically correct way, a strong core is essential.

More than just a plank
The plank is a great exercise for your core muscles because you engage your entire core and you
have to find your balance. On top of this your quads, arms and shoulders also join in. A total body
workout in one exercise!

Power is gained by sharing knowledge
This is why our plank challenge isn't based on a static plank which builds up in time. We have chosen
for functional plank exercises, which have you constantly changing position and movement. It pays off
to quickly and powerfully exercise your core muscles daily. This will make them stronger.
It doesn' get easier, you get stronger!


  • Slippery surface? Don't plank on your socks. This will make you slip and will increase the risk of
    injuries. You can plank on bare feet, but this is painful for some people. Wearing sports shoes is your
    best and safest option to execute the plank.
  • Look diagonally forward, to the ground, and slightly tilt the pelvis backwards. This way your body is one straight line from your feet to your head.
  • Engage your whole body. It is important to contract your back, arm, leg and abdominal muscles when doing the plank. This way you prevent retracting the shoulders too much or hollowing your back.
  • Breathe calmly. This sounds logical when you read it... but you can't imagine how many people hold their breath during an exercise. Especially when doing strength exercise people often forget to breathe.
  • Do this exercise in front of a mirror. This way you can check if you're in the right position and how this feels. You want to enjoy all the benefits of this exercise, which is why it's important to use the right technique!
  • Do the home routines 2-3 times a week to become a true plank master! Schedule the home routines for four weeks in your agenda and watch the video’s week 1 – 4.

#mpower #mominbalance #strongwomenmakeabetterworld

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