Planking is a simple yet effective exercise that engages multiple muscle groups, including your abs, back, and shoulders. This exercise helps to improve your core stability, posture, and overall strength. If you’re looking to challenge yourself and build a stronger core, a 30-day plank challenge may be just what you need. If planking isn’t something you’ve tried in the past, here’s a simple schedule to work up to a 1 minute and 30 second plan by the end of thirty days.
For the first five days of the challenge, start with a 20-second plank. To perform a plank, begin in a push-up position, but instead of lowering yourself to the ground, hold your body in a straight line from your shoulders to your feet. Engage your core muscles and keep your back straight.
Increase your plank hold to 30 seconds for the next five days. Focus on maintaining proper form and engaging your core muscles throughout the exercise.
For the third set of five days, increase your plank hold to 45 seconds. By now, you should be feeling more comfortable with the exercise and be able to hold the position for longer.
Now that you’re halfway through the challenge, it’s time to step it up a notch. For the next five days, hold your plank for 1 minute. This may be challenging but remember to focus on your form and engage your core muscles throughout the exercise.
For the next five days, increase your plank hold to 1 minute and 15 seconds. By now, you should be feeling stronger and more confident in your ability to hold the position.
For the final set of five days, challenge yourself by holding your plank for 1 minute and 30 seconds. This may be difficult but remember to take breaks as needed and focus on your form.
Incorporating a daily plank into your fitness routine can have significant benefits for your core strength and overall fitness level. By following this 30-day plank challenge, you can progressively increase your plank hold time and improve your overall strength and endurance.
Remember to listen to your body and take breaks as needed. If you experience any pain or discomfort at any time, stop immediately and consult with a healthcare professional.
Are you ready to take on the 30-day plank challenge? Let’s do this! By the way, I’ll be doing this right alongside you – I include a plank every day as part of my fitness routine.