30 Day Plank Challenge

The Proper Way to Plank

The plank is one of the best exercises for your core.  It builds strength to sculpt your core and improve posture. Also works arms, shoulders, glutes and hamstrings.

You can do the plank on your forearms or straight arms.  To do the forearm plank, lay on your stomach propped on elbows, hands flat on floor, tuck toes and lift body off floor so it is parallel to the floor. Tighten your muscles, glutes, thighs, pull belly button in. Keep neck in line with your body.  To do the straight arm plank, you straighten your arms like doing a push-up.

Beginners can stay on forearms and knees until you get stronger. 

What are the benefits of planks?

Planking exercise benefits not just your core but your glutes as well, if done correctly. Planks help flexibility. This form of exercise stretches posterior muscles such as shoulders, shoulder blades, collarbone, also stretching hamstrings, arches of your feet and toes.

Can planks reduce belly fat?

Planks might be beneficial to reducing belly fat, you need to combine other techniques to flatten your stomach. It’s essential to maintain proper diet, perform aerobic exercise, and strength training to do that. Controlling your diet is an important part for losing belly fat.

PLANK CHALLENGE:

I challenge you to the 30 day plank challenge. Day 1 Hold the plank for 20 seconds, day 2 hold for 25 seconds, day 3 hold for 30 seconds. Day 4 take a break. By the end of the month I want you to work up to 60 seconds. If you can already hold for 60 seconds, work your way up to 2 minutes.

Download and print the 30 Day Plank Challenge to keep track!

Disclaimer: Consult your doctor or health care provider before changing your health or fitness routine.

Leave your progress in the comments below! I’d love to hear how you are doing with the 30 Day Plank Challenge!

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