My recovery is a continuous journey and this simple yet powerful exercise routine plays a vital role in strengthening my mindset, keeping me focused and resilient every day. Holding a plank for two minutes as part of my daily routine does more than just build core strength, it reinforces my mental discipline and determination.

Physically, this exercise activates my abs, glutes, legs, and shoulders, while also improving my posture, strengthening my lower back, and enhancing my balance. Each time I hold the position, I feel myself growing stronger; both physically and mentally, pushing through challenges with greater confidence and resilience.

Mental & Physical Benefits

Cognitive boost: Holding a plank requires mental discipline, helping you develop better concentration and body awareness

Engaging your core and controlling your breath can help lower Stress & Anxiety – promoting relaxation and improving mental endurance.

Core strength & Enhances balance: Reduces fall risk, which is crucial for older adults;

Strengthens stabilizer muscles, improving overall coordination.

Stretches and strengthens muscles around the shoulders, chest, and hamstrings.

Posture & back health: Strengthens deep core muscles that support spinal alignment.

I hold a forearm plank for two continuous minutes every day.

Here are basic suggestions I follow for my forearm plank routine

Start on all fours with your elbows directly under your shoulders and your head directly over your thumbs
Your forearms flat on the ground, parallel to each other. Your hands can be flat or clasped together.
Extend your legs behind you keeping them hip-width apart with toes tucked under
Keep your body in a straight line, tense your abdominal muscles and squeeze your glutes,
Maintain proper form by keeping your hips level, core fully engaged and avoiding any sagging.
Look down at the floor, keeping your head aligned with your spine.

For me, it has to be a minimum of two uninterrupted minutes, no breaks or resting. Or, I’m only cheating myself!!!

I keep a diary to track progress, stay accountable and maintain motivation.

I know the plank can be brutal at first, especially if your not used to it. That’s why I start gently and build up over days, even a couple of weeks. I began with 20 to 30 seconds and gradually add 10 seconds as I felt mentally ready.

Alternatively: Structure Your Routine with Sets

Instead of doing random reps, break exercises into structured sets to track progress and manage fatigue.

The number of sets and duration for a forearm plank depends on your fitness level and goals:

Beginner:

3 sets of 20-30 seconds
Rest: 30-45 seconds between sets

Intermediate:

3-4 sets of 45-60 seconds
Rest: 30-60 seconds between sets

Advanced:

4-5 sets of 60-90+ seconds
Rest: 30-60 seconds between sets

Rushing can lead to physical injuries, create a mental block; ultimately make me want to give up. So, I focus on steady progress, listening to my body, building both strength and resilience over time.

Lesley, my wife, do a variation of a ‘plank’ on slopes of Mt Everest in 2012

Otherwise known as the Superman Hold (or Superman Exercise), it’s a body weight exercise usually performed on the floor, lying in a prone position. It earns its name from the position, which resembles Superman in flight.

I want to tell you more about my extraordinary journey..

#livealifetodiefor #MoreThanMyPast #itsrogerx