Posted on May 23, 2019 by Josh Puttock

This month’s challenge is the weighted plank – 10kg for females, 15kg for males.

Reminder: your back needs to be treated with care, so avoid going overboard especially if you’re a beginner with weights/resistance and if you have previous back injuries.

Rules: time starts when the plate is placed on the back, participants always need to remain in correct form.

Facts: it’s a simple exercise that doesn’t need much space and it’s a progression exercise of body weight plank hold. This exercise strengthens all your core muscles such as your abdominals, glutes and latisumus dorsi (back muscles) and improves your posture and stabilisation, facilitating healthy body functions and digestion and prevents back pain.

Precautions: if you feel any pain, particularly in your neck or lower back, this could indicate that you aren’t strong enough to be exerting as much effort. This could lead to compressed vertebrae or too much pressure on your spine.

(This month’s fitness challenge was prepared by the PT team at Beaufort Park).