{"id":1179,"date":"2022-03-18T13:10:00","date_gmt":"2022-03-18T20:10:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1179"},"modified":"2022-03-15T04:11:09","modified_gmt":"2022-03-15T11:11:09","slug":"x-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/x-plank\/","title":{"rendered":"Day 39 – X-Plank"},"content":{"rendered":"

\"X-Plank\"<\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Get into a High Plank<\/a> position.<\/li>\n
  2. Move your left hand outward, and then move your right hand outward.<\/li>\n
  3. Next, do the same with your legs, move your left leg outward, and then move your right leg outward.<\/li>\n
  4. Keep your core tight, don’t let your hips drop, and hold for about 3 secs.<\/li>\n
  5. Lower your body back on your hands and knees.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Slowly increase the duration of the position until you can hold it for 30 seconds. Challenge yourself by spreading your arms and legs a little further.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Practice the Y-Plank and Inverted Y-Plank first before moving to the X-Plank. Limit the distance between your hands and feet to make it easier.<\/p>\n

    Goal:<\/strong><\/span> Do an X-Plank for 30 seconds.<\/p>\n

    Challenge:<\/strong><\/span>
    \nGet into the Y-Plank position.
    \nHold the pose for 2 seconds.
    \nMove into the X-Plank position.
    \nHold for 2 seconds.
    \nMove into the Inverted Y-Plank position.
    \nHold for 2 seconds.
    \nRepeat 5x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    X-Plank<\/p>\n","protected":false},"author":2,"featured_media":2847,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1179","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\/1179","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=1179"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1179\/revisions"}],"predecessor-version":[{"id":3291,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1179\/revisions\/3291"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2847"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}