Want to know more about the plank and how it can help you? Scroll all the way do past the challenge to get the scoop!
The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn't!
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!!
Benefits of Plank Exercise:
*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis
SUPPORT each other in Fitness!! This is a beginner routine.. everyone starts somewhere!
I am excited to share this challenge with you. I found it on Facebook on Getting the Skinny on with Alicia. Stop over and visit her group!
More Healthier Lifestyle Challenges and Recipes
- Make Time to Walk
- 12 Healthier Lifestyle Recipes
- 14 Day SlimFast Challenge
- How to Start Walking Tips
- Weight Loss Tips
- Health & Exercise Apps
- 5 More Healthy Apps
- Top 10 Healthy Changes to Make Today
- Top 10 Ways to Make Exercise More Enjoyable
- Top 10 Exercise Funnies & Don't Take Life So Serious
- 10 5K Tips and Tricks and Zombie 5K Run
i keep seeing thees challenges going around facebook i did the squat challenge once and loved it not shure i could so the plank one but willing to try
ReplyDeleteI have seen this plank challenge going around. A good solid core exercise, simple and effective. Good luck with the challenge. Best Regards, Wendy
ReplyDeletePlanks are an amazing thing to do for your arms. Good luck to you
ReplyDeleteI am not ready for this plank challenge yet. I am saving it though because I am going to be ready for it soon.
ReplyDeleteI am going to take this challenge. I used to be so good t the plank before.
ReplyDeleteMichelle F.
My girlfriend has been telling me a=bout these, she loves them, maybe I should give it a go :)
ReplyDeleteI didn't realize it could do so much, i've been going to the gym recently and I'm going to add this to my workout routine.
ReplyDeleteI am totally up for this challenge! I really need to strengthen my lower back. So I am going to print this and go for it. Thanks!
ReplyDeleteInteresting idea. Holding your body in a position that is counteracting the force of gravity is very challenging and will really put your muscles to work. Thanks for the info.
ReplyDeleteI'd have to start out really slowly and see how my body responds. I have RA and some things are just too painful.
ReplyDeleteslehan at juno dot com