The 30 Day Plank Challenge will send your core strength through the roof!
All you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn’t!
I myself am at 150 seconds now and I can say it is pretty tough 🙂 But challenging as well 🙂
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – REST
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – REST
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 – 240 seconds
Day 29 – 270 seconds
Day 30 – PLANK FOR AS LONG AS POSSIBLE!!
Plank Exercise strengthens :
- major muscle groups in your neck called the traps – this helps your posture especially if you spend a lot of time sitting at desk as it helps support your neck
- shoulders – unless you go to the gym, shoulder muscles are generally not directly trained unless you do press ups.
- biceps – if you are not into body building and building your biceps, merely performing the plank will help build and tonne your biceps as you are using your biceps to keep your upper body weight off the ground.
- chest, although this is a secondary muscle group that is worked.
- abs – strong abs are vital not only for sport but also for good posture. This exercise will strengthen your abs and as a result tonne those giving them a much more streamline look.
- lower back muscles –these play a vital role in keeping you in the plank position
- bottom, thighs and the calf muscles.
Other benefits of Plank Exercise:
- improves your concentration skills while trying to achieve a goal
- stretches many muscle groups all at the same time hence muscle groups can get stressed during the day when sitting at your desk, however to release the tension from them, holding a plank position can be the ideal solution to help relieve these tense muscles.
- helps in streamlining your waist line. You will still need to have consistency, a balanced diet and carryout other forms of cardio vascular exercise to complement your plank exercise for the best results.
Sources: http://www.plankexerciseapp.com, https://www.facebook.com/groups/gettingtheskinnyonwithalicia/
