{"id":1173,"date":"2022-03-16T09:21:00","date_gmt":"2022-03-16T16:21:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1173"},"modified":"2022-03-15T03:57:25","modified_gmt":"2022-03-15T10:57:25","slug":"y-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/y-plank\/","title":{"rendered":"Day 37 &#8211; Y-Plank"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1174\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/y-plank.jpg\" alt=\"Y-Plank\" width=\"1024\" height=\"680\"><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Get on your hands and knees on the ground. Knees should be shoulder-width apart. Hand should be a little wider apart and slightly in front of your shoulders.<\/li>\n<li>Lift your knees off the ground and push your feet back, bringing your body to full extension.<\/li>\n<li>Tighten your core, and make sure your body is streight from your feet till your head.<\/li>\n<li>Hold for about 3 secs and then lower you body back on your hands and knees.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform the Y-Plank for as long as you can, up to 30 seconds. Widen the stand of your hands to make it more difficult.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Variation:<\/strong><\/span> Too hard? First keep your knees on the ground for support. Once you can keep your knees off the ground, start with your hands a little closer together and move them outwards once you progress.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Goal:<\/strong><\/span> Do a Y-Plank for up to 30 seconds.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span> Hold the pose for 30 seconds, rest 10 seconds. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Y-Plank<\/p>\n","protected":false},"author":2,"featured_media":2845,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1173","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1173","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1173"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1173\/revisions"}],"predecessor-version":[{"id":3286,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1173\/revisions\/3286"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2845"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}