The last card of 2-Minute Abs is a plank day, which is exactly right for a program that has run one every second day since the start. The circuit is a raised leg plank hold on one side, an elbow plank hold, a raised leg plank hold on the other side, and a final elbow plank - 30 seconds each. Two minutes of holding still, one last time.
The alternation is what makes this card work. The raised leg planks take a foot off the floor and force the core to stop the pelvis rotating toward the empty corner, first on one side and then, after a break, on the other. The elbow planks between and after them return both feet to the ground but drop you onto your forearms, which lengthens the lever and shifts the load off the shoulders and squarely onto the abs. So the card alternates the kind of demand rather than the intensity: stability, then strength, stability, then strength. Nothing new is introduced on the final day, because the whole point of thirty days of the same four-day rhythm is that by now nothing needs to be.
Hands or elbows under the shoulders, glutes squeezed, ribs pulled down, hips level. In the single leg holds, lift the leg to about hip height with the knee straight and both hip bones still facing the floor. Breathe through all four positions. If the hips rise or sag in the last ten seconds of any hold, bring them back to the line and finish honestly - the way you have been finishing them all month.
Thirty days, an hour of work in total, and a core that no longer flinches at a plank.
Make it Harder: Run the circuit twice - four minutes on the last day, and you will know exactly how much has changed since the first one.
Make it Easier: Lower the raised leg back to the ground once the first fifteen seconds are up and finish on both feet.
