The post Kelsey Wells’ 3-Week Plank Challenge for Ab Strengthening appeared first on yourdailysportfix.com.
]]>Kelsey Wells is a creator of the PWR and PWR at Home programs and a trainer for the Sweat app. “For the most part, planks strengthen your core muscles, including your transverse abdominis (your deep core muscles), rectus abdominis (the “six-pack” muscles), and obliques (located on your sides from your hips to your rib cage),” Wells told Popsugar.
She created a three-week program that you can do at home for a stronger core. Do the exercises 2-3 times per week and you will be able to see the results pretty soon. The program is created to increase the work-to-rest ratio as you progress. You can modify the movements if they’re too intense for you, but make sure to challenge yourself and keep progressing week after week.
EXERCISE | Week 1 | Week 2 | Week 3 |
Plank | 30 seconds | 45 seconds | 60 seconds |
High Knees | 30 seconds | 45 seconds | 60 seconds |
Plank With a Shoulder Tap | 30 seconds | 45 seconds | 60 seconds |
Burpee | 30 seconds | 45 seconds | 60 seconds |
In and Out Plank | 30 seconds | 45 seconds | 60 seconds |
Sprawl | 30 seconds | 45 seconds | 60 seconds |
Side Plank | 30 seconds (15 seconds on each side) | 45 seconds (22.5 seconds on each side) | 60 seconds (30 seconds on each side) |
Rest | 30 seconds | 45 seconds | 60 seconds |
The post Kelsey Wells’ 3-Week Plank Challenge for Ab Strengthening appeared first on yourdailysportfix.com.
]]>The post Kelsey Wells’ 3-Week Plank Challenge for Ab Strengthening appeared first on yourdailysportfix.com.
]]>Kelsey Wells is a creator of the PWR and PWR at Home programs and a trainer for the Sweat app. “For the most part, planks strengthen your core muscles, including your transverse abdominis (your deep core muscles), rectus abdominis (the “six-pack” muscles), and obliques (located on your sides from your hips to your rib cage),” Wells told Popsugar.
She created a three-week program that you can do at home for a stronger core. Do the exercises 2-3 times per week and you will be able to see the results pretty soon. The program is created to increase the work-to-rest ratio as you progress. You can modify the movements if they’re too intense for you, but make sure to challenge yourself and keep progressing week after week.
EXERCISE | Week 1 | Week 2 | Week 3 |
Plank | 30 seconds | 45 seconds | 60 seconds |
High Knees | 30 seconds | 45 seconds | 60 seconds |
Plank With a Shoulder Tap | 30 seconds | 45 seconds | 60 seconds |
Burpee | 30 seconds | 45 seconds | 60 seconds |
In and Out Plank | 30 seconds | 45 seconds | 60 seconds |
Sprawl | 30 seconds | 45 seconds | 60 seconds |
Side Plank | 30 seconds (15 seconds on each side) | 45 seconds (22.5 seconds on each side) | 60 seconds (30 seconds on each side) |
Rest | 30 seconds | 45 seconds | 60 seconds |
The post Kelsey Wells’ 3-Week Plank Challenge for Ab Strengthening appeared first on yourdailysportfix.com.
]]>