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Plank-Challenge

Not motivated enough for a 30-minute workout, but you want to stay fit? Especially in the wet and cold season, the motivation for physical activity decreases for many people. But it doesn’t always have to be a long session of sport to get your body moving. Instead, what about a whole-body exercise that you can integrate into your everyday life?

An effective exercise is the so-called forearm support, also known as plank.

Your benefits at a glance

You train with your own body weight and do not need any equipment.

The plank only requires a few minutes.

You train the whole body with only one exercise.

What is the Plank good for?

While you hold the Plank, several muscle groups in your body are activated and engaged. In the upper body, your abdominal muscles, lumbar muscles and back extensors are stimulated. But your leg muscles and gluteal muscles also work out. The forearm support is a full-body exercise that can help strengthen your muscles if repeated continuously over several weeks.

The proper execution

Check out your Fitnesslevel

Plank-Profi	Advance	Expert	Beginner	Newbie
> 100 sec.	70 to 99 sec.	50 to 69 sec.	30 to 49 sec.	< 30 sec.

These ratings are for orientation purposes and do not represent a generally valid classification.

Are you ready for a challenge? Use tiny moments to improve your stamina, strength and plank.

Visualisations can help to keep goals in mind, track your progress and keep you motivated. Give it a try! Download the 30 Day Plank Challenge and start the winter season fit.

Download