Welcome to Day 5 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s session, you can catch up with Day 4 first.
Our health and wellbeing expert, Fiona O’Donnell, talks you through today’s move in the video below. As you work through the challenge, let us know how you’re getting on — tag us on social using #mkt21days and we’ll be cheering you on!
You may also enjoy: 9 Easy, Medium and Hard Home Workouts for Mums
Day 5: Plank Variation
[[VIDEO: https://youtu.be/AYTbfsV7p6o]]
Today’s challenge is exactly that — a real challenge! This is one of those exercises that can feel tough if you haven’t done it in a while, but your strength builds up quickly with a bit of regular practice. So that’s what we’re asking of you today.
The video shows the full version of the exercise. If you find that too difficult, you can do it from your knees instead. Try to hold each position for around three seconds to start. If even that feels like a lot, bring it back further and hold for just one second — there’s no shame in starting small.
This isn’t about speeding through the movement. It’s about focusing on your technique: keep your belly button gently pulled back towards your spine throughout.
Why this exercise matters
This plank variation is designed to build stability through your shoulders and through your core, working the full length of your body. It’s a small move with a big payoff for everyday strength and posture.
Tips for today’s challenge
- Start from your knees if the full version feels too much.
- Hold each position for 1–3 seconds, building up gradually.
- Focus on technique over speed — quality matters more than reps here.
- Keep your belly button drawn in towards your spine to protect your core.
- Give it a go, and let us know how you get on!
FAQ
Do I need any equipment for Day 5?
No — this plank variation is a bodyweight exercise, so all you need is a bit of floor space and something comfortable to kneel or lie on if you like.
What if I can’t do the full plank position?
That’s completely normal, especially early in the challenge. Drop to your knees for a modified version, and hold each position for just a second or two until you build up strength.
How long should I hold each position?
Aim for around three seconds per hold to start. If that’s too difficult, one second is a fine starting point — the focus is on good technique, not speed.
Related Articles
- Mykidstime 21 Day Health & Fitness Challenge – Day 4
- 9 Easy, Medium and Hard Home Workouts for Mums
Keep Going
Every day of this challenge builds on the last, so take it at your own pace and celebrate the small wins. Browse the rest of the family-life hub for more ideas to keep the whole family active and well.
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