Planks are often considered one of the most effective exercises for building a strong core. Forget traditional crunches and sit-ups — the plank works not only your abdominal muscles but also your shoulders, chest, lower back, quads, and glutes. This powerhouse move requires you to maintain a straight line from your head to your heels, all while engaging your core to stabilize your body.
Recently, I decided to take on a 3-minute plank challenge designed by Monique Eastwood, a renowned trainer whose clients include Anne Hathaway, Stanley Tucci, and Emily Blunt. Eastwood’s unique fitness approach blends Pilates, dance, strength training, ballet, and yoga. After reading about this challenge, I was eager to see how it would affect my core.
What Is the 3-Minute Plank Challenge?
Eastwood’s plank challenge, part of her Monique Eastwood Movement Method, focuses solely on the plank exercise, incorporating lateral toe taps and knee hovers to target the entire body. According to Eastwood, this challenge provides an efficient way to strengthen the core.
Here’s a breakdown of the steps:
Start in a High Plank: Position your hands under your shoulders, engage your core, and focus on drawing your belly button toward your spine. Keep a straight line from your head to your heels.
Hook and Bend: Hook your right foot over your left, keeping your hips square. Bend both knees and hyperextend your arms, pushing back before returning to the high plank.
Toe Tap: Point your right toe and move it out to the side, tapping it beside your body. This completes one rep. Perform 10 reps before switching to the other side.
What Are the Benefits?
According to Eastwood, the 3-minute plank challenge is an “all-over workout.” The dynamic movements engage not only the core but also the inner thighs and pelvic muscles. The side tap specifically targets the obliques, helping to stabilize the torso.
For beginners or those returning to fitness after an injury or pregnancy, this challenge may feel intense. I gave birth a year ago and struggled to keep my pelvic floor muscles engaged by the end of the workout. I took a break and lowered my knees to the ground to recover before continuing. If you find the full challenge too difficult, Eastwood suggests lowering the number of reps or modifying the intensity as needed.
Core Strength and Its Benefits
Building a strong core is not just about achieving an A-list physique; it offers a variety of functional benefits. A strong core can help prevent injuries, reduce lower back pain, improve posture, and increase your ability to lift heavier weights. While you may not see immediate results after a single 3-minute workout, consistently incorporating core-strengthening exercises into your routine — along with a balanced diet — can lead to noticeable improvements over time.
If you’re ready to take on the challenge, keep in mind that like any fitness journey, it’s important to approach it with patience and control.
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