Method Makia

Plank Challenge: Strongest Core Ever

Ultimate Method Makia Plank Challenge

Plank Challenge : There have been plank challenges before. In this challenge, however, the plank position is kept according to the Method Makia training, which makes the challenge more challenging and much more effective. The challenge is to keep a good plank position for a certain time – from 20 seconds on the first day, to five minutes at the end of the challenge. Properly done, the plank is safe and efficient! Incorrect planking over time can be even harmful to your lower back.

plank challenge

Lower back

  • The lower back should not be bent. If the back is heavily bent, the weight rests on the vertebrae. That should not be the case. It is good to strengthen the support muscles so that they automatically support the wrists each time and in every situation.


  • In Method Makia, always pay attention to the position of the blades. In the picture, the blades are “closed”. In the flat position, the blades must be open. We will explain the positions of the blades before you start the challenge.


In the challenge, the so-called hollow position throughout the plank. The hollow position is the key to any kind of power generation. It strengthens deep abdominal and back muscles, and over time, bends the hips to a much better posture. Whether you are a weightlifter, a Crossfitter or any kind of enthusiast, a strong and moving core is the key to maximum power generation.


You can figure out the hollow position according to the video below. The hollow position is maintained at Method Makia in almost all movements.

maintaining the hollow body position on the floor

1. Straighten the lower back by keeping it pressed on the floor.
2. Tighten the ribs and the upper body to the hollow position.
3. Slowly straighten the legs so that the lower back pressure does not disappear from the floor.
4. your body should feel so stiff that someone lifting you over the round ball would not change your position at all.

Maintain the hollow position in the plank

One of the difficult things to concentrate on is the position of the lower back. It is important to keep the lower back straight. Often, the back attempts to bend during the performance. In this case, you must go back to the back hollow again.

Plates open

Opening the blades takes place through the co-operation of many different muscles. However, the most important muscle is Serratus anterior, which slides the blades further apart. The blades are thus designed to be slid as far apart as possible, but in addition, in order to obtain maximum support, the aim is to obtain a small “Twist” by activating the lower part of the Serratus anterior. In this case, the blades rotate slightly so that the lower corners divide the most apart. (video facing the camera)

Maintaining position of the blades

You can try to figure out the blade position with a stick. When you push the stick in front, the blades are open. This position should be retained in plank challenge. When you pull back the stick, the blades are closed. This closed blade position is used in the Method Makia pulling movements where static grip is maintained.




Plank Challenge Variation 1. Elbow Plank: Do this movement if you have no previous experience of planking. Take the hollow position also press your hands toward the floor so that the blades open. If you notice your lower back is bent, you must return it to the hollow position. If you do not have enough strength to maintain the hollow position, stop the planking try the next day.

Plank Challenge Variation 2. Method Makia Advanced plank challenge : Go to this movement when the hollow position feels comfortable to you. Open the blades as open as you can (ie push your hands through the floor), push your arms as straight as you can and hold the hollow position. In the initial stage Makia training, the blades are developed with the widest possible range of motion. As we move into more challenging movements, the strength of the blades are so strong that you can keep them in a neutral position in even the most difficult movements.

Plank Challenge: Timetable

    • Day 1 – 20 seconds
    • Day 2 – 20 seconds
    • Day 3 – 30 seconds
    • Day 4-30 seconds
    • Day 5 to 40 seconds
    • Day 6 – DAYS
    • Day 7 – 45 seconds
    • Day 8 – 45 seconds
    • Day 9 – 1 Minute
    • Day 10 – 1 Minute
    • Day 11 – 1 Minute
    • Day 12 – 1 Minute 30 Seconds
    • Day 13 – DAYS
    • Day 14 – 1 Minute 40 Seconds
    • Day 15 – 1 Minute 50 Seconds
    • Day 16 – 2 minutes
    • Day 17 – 2 minutes
    • Day 17 – 2 minutes 30 seconds
    • Day 19 – DAY
    • Day 20 – 2 minutes 30 seconds
    • Day 21 – 2 minutes 30 seconds
    • Day 22 – 3 minutes
    • Day 23 – 3 minutes
    • Day 24 – 3 minutes 30 seconds
    • Day 25 – 3 minutes 30 seconds
    • Day 26 – DAYS
    • Day 27 – 4 minutes
    • Day 28 – 4 minutes
    • Day 29 – 4 minutes 30 seconds
    • Day 30 – 5 MINUTES!



The challenge begins with short periods of planking, which may trigger new muscles. Even if the time seems short, just take the time. Keep focusing on the hollow position and blades. After thirty days you will have an iron core, whose functional development you will notice!

When you make this challenge, you can notice the following at the end of the challenge:

  • You’ve been trained for new muscle groups with the “familiar” movement
  • The level of deep abdominal and back muscles has increased significantly
  • Your lower back pains will disappear
  • The core of your body is “tight” automatically in daily chores



Plank is a good static movement to strengthen especially the deep abdominal muscles. After planking, it is good to mobilize the back chain. deep squat is an excellent movement for this. After the planking, we recommend making a deep squat.

Take these two movements even as a morning routine. You can do them anywhere. If you have suffered from lower back disorders, they will become history with just a few minutes of this daily routine.


Method Makia is an application developed in Finland that builds a personal training program for you. The Method Makia training is based on body weight movements and exercises can be done at home. Method Makia Training combines the development of strength and mobility in an interesting and inspiring way.

Learn how the Method Makia system will prepare you a personal training program  which will adjust it continuously to reflect your feedback.

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