There can be no strong body without a strong core. Pretty much like trees, we humans need a stable trunk in order to lead a healthy life. Working the core will help increase your performance and prevent possible exercise injury, as well as providing you with balance and stability.
Today we want to motivate you to try the 30 day plank challenge in order to strengthen your core muscles and tone up your abs. The plank is one of the best core exercises that engages your entire core, including the obliques and transversus abdominis.
The plank challenge is one of the most effective 30 day fitness challenges around – it’s extremely time-efficient and consists of only 1 exercise. The point is to gradually increase the time spent doing the exercise every day, building your core strength little by little, until you reach the maximum. This routine is a slow progression towards amazing results, and it will help you melt the excess fat, improve your endurance and shape your back, stomach, legs and b**t in no time!
How to do it
First, make sure you’re doing it right. To get into the plank position, start by getting into a press up position. Bend your elbows and rest your weight on your forearms, creating a straight line with your entire body. Your elbows should be directly under your shoulders to ensure proper weight distribution, while the spine should remain straight all the time to avoid putting unnecessary pressure on the neck and back. Keeping your core tight, hold the position for the prescribed amount of time.
To complete the Plank Challenge, you’ll have to do this for 4 weeks total. At the beginning, you’ll hold the position for 20 seconds, and by the end of the last week you should be able to hold it for 4 minutes. Remember to breathe deeply and evenly and to keep your body straight.
There’s nothing to lose and so much to gain, so why not begin right away!
- Day 1 – 20 sec.
- Day 2 – 20 sec.
- Day 3 – 30 sec.
- Day 4 – 30 sec.
- Day 5 – 40 sec.
- Day 6 – rest
- Day 7 – 45 sec.
- Day 8 – 45 sec.
- Day 9 – 60 sec.
- Day 10 – 60 sec.
- Day 11 – 60 sec.
- Day 12 – 90 sec.
- Day 13 – rest
- Day 14 – 90 sec.
- Day 15 – 90 sec.
- Day 16 – 120 sec.
- Day 17 – 120 sec.
- Day 18 – 150 sec.
- Day 19 – rest
- Day 20 – 150 sec.
- Day 21 – 150 sec.
- Day 22 – 180 sec.
- Day 23 – 180 sec.
- Day 24 – 210 sec.
Day 25 – rest - Day 26 – 210 sec.
- Day 27 – 240 sec.
- Day 28 – As long as you can
