Plank ChallengeAre you ready to Strengthen every core muscle, plus your back?

Improve stability- Build up endurance- Reduce back pain

Physical Education Enrichment Activity Lesson

What is Planking??Getting started you will need to make sure you correctly perform the plank position.

1. Get into a pushup position. For a high plank your arms should be fully extended. If you are a beginner, you can start by doing a plank on your knees. If you are more advanced, you can try one on your forearms for more of a challenge.

2. Keep your palms and toes firmly planted on the ground, thighs tight and core tight.

3. Make sure your body is in a straight line while you are in plank position. Don’t let you back or head sag.

4. Hold your plank for a predetermined time and if you are able maintain your form, challenge yourself to an extended amount of time. If your form begins to go at any point, drop gently to your knee until you are ready to return to your plank position.

SAFETY TIPS WHILE DOING A PLANK

•Engage your core during the entire movement to prevent your back from getting strained

•Keep your body in a straight line from your head to your heels. Your back should be flat, and your butt should be down, not piking upward.

•Focus on quality over quantity.

BENEFITS of PLANKS

• Strengthen core muscles

• Improve stability and balance

• Reduce back pain excellent for therapy

• Build up endurance: This is where the next level comes in!!

• Performing the same exercise over and over can cause your body to plateau (not get any benefit) so bring on the plank variations and enhance with some motivating music.

• Challenge is on!

Positions to Add to Your Plank Challenge

Examples of PLANK type workouts

• A variety of Plank workouts can be found on

• A variety of Plank music can also be found on

• Have some fun researching and trying to complete and repeat the challenges you find! There are some really creative workouts!

• Proper Plank Form Video https://safeYouTube.net/w/Ae89

• Master the proper form before moving forward.

• Here is an example of a Plank workout with music challenge

• https://safeyoutube.net/w/1sbA

Design your own PLANK workout!

• After watching Planking videos on

Design your own PLANK style workout. Choose from the plank challenge positions after you have mastered the proper form of a basic minute plank challenge.

Design your own plank style workout to music. Music can be found on that you will be able to incorporate into your routine.

• Have fun and get your family and friends involved. I promise you will see me fall quite a few times.. but I get up again!

TIME to MOVE

• Dress appropriately for movement and water is always a good idea

• Before beginning a PLANK workout please remember to warm-up

• A Warm-Up should prepare your body for exercise by increasing your heart rate, raising your body temperature and warming up your muscles. Depending on your space here are some suggestions: jogging in place, jumping jacks, dynamic stretches…

• Challenge yourself to perform your own PLANK – 1 minute stationary and then on to your 4 minutes of music and fun routine

• Repeat if you are having fun, share with a parent or family member

• Cool Down if necessary – bring your heart rate down, return your body to its pre-exercise state (resting state), and stretch.