Prone Plank Challenge

Test your core muscles with this simple 3 minute challenge

The challenge basically requires you to hold a prone plank for 180 secs with the following changes in position and without allowing your hips to drop to the ground

What Level Can You Get To ?

• Level 1 Hold a prone plank for 60 seconds.
• Both elbows and forearms, and toes of both feet on the floor.
• Keep your body straight and horizontal and draw in the abdominals
• Level 2a Continue to hold the prone plank but lift your left arm off the ground for 15 secs.
• Extend the Left arm forwards and straight
• Level 2b As above but now return your left arm to the floor and lift your right arm for 15 secs.
• Extend the Right arm forwards and straight
• Level 2c As above but now return your right arm to the floor and lift your left leg for 15 secs.
• Extend the Left leg off the ground and keep straight at the knee
• Level 2d As above but now return your left leg to the floor and lift your right leg for 15 secs. Extend the Right leg off the ground and keep straight at the knee
• Level 3a As above but now return your right leg to the floor and lift your right arm and left leg for 15 secs.
• Extend the Right arm and Left leg off the ground and keep straight
• Level 3b As above but now return your right arm and left leg to the floor and lift your left arm and right leg for 15 secs.
• Extend the Left arm and Right leg off the ground and keep straight
• Level 4 Now return to the original prone plank position by placing both arms and feet to the ground for a further 30 secs then rest !
• Return to original position and keep your body straight and horizontal and draw in the abdominals