HOW TO DO A PLANK
In order for the 30-day plank challenge to be effective, it is important to make sure you have the proper plank position.
The picture below illustrates the basic plank with proper form. It is important to keep the form as shown to prevent injury and maximize effectiveness.
If you aren’t able to do a full plank yet, you may put your knees down and/or your elbows down, keeping the basic principles of elbows under shoulders, core tightened, hips level, head/neck neutral.
Day 1: 15 seconds
Day 2: 15 seconds
Day 3: 15 seconds
Day 4: 20 seconds
Day 5: 20 seconds
Day 6: 25 seconds
Day 7: 25 seconds
Day 8: 25 seconds
Day 9: 30 seconds
Day 10: 30 seconds
Day 11: 30 seconds
Day 12: 35 seconds
Day 13: 35 seconds
Day 14: 35 seconds
Day 15: 40 seconds
Day 16: 40 seconds
Day 17: 45 seconds
Day 18: 45 seconds
Day 19: 50 seconds
Day 20: 50 seconds
Day 21: 55 seconds
Day 22: 55 seconds
Day 23: 55 seconds
Day 24: 60 seconds
Day 25: 60 seconds
Day 26: 60 seconds
Day 27: 65 seconds
Day 28: 65 seconds
Day 29: 70 seconds
Day 30: As long as you can!
This 30-day plank challenge will jumpstart your fitness. You will be stronger with a higher metabolism after 30 days of plank exercises.
Your overall fitness level will improve greater with additional workouts.
Leave a Reply
You must be logged in to post a comment.