The plank challenge is one such program available that claims to provide you with awesome abs. Plank exercises are a few of the overall perfect exercises you can do to improve your entire core.

Understanding The Plank

It is good for you to know what plank actually is before you think about doing the program. Planking is just about the way you are going to keep your body off the ground and in a straight line. There are so many kinds of planks available that include the one legged plank. Forearm plank and also push up plank. There are also planks that have got the movement of cardio element included in that. If you have any pain on lower back or neck then it indicates the weakness of the lower or upper parts of your spine. A weak core can make your back sag to the ground. Sagging can really lead to compression of vertebrae, pressurize discs and also can cause inflammation to joints.

What is in 30 Day Plank Challenge?

I’m glad you asked! It is good for the individuals to really understand this before they enter into the challenge so that it becomes much easier for them to get the body in best form and core strengthened. In days 1 and 2, individuals need to hold it for 20 seconds, days 3 and 4 you need to hold for 30 seconds. In the day 5 it is necessary for holding it for 45 seconds. The 6th day you should take

  • In days 1 and 2, individuals need to hold it for 20 seconds
  • Days 3 and 4 you need to hold for 30 seconds
  • In the day 5 it is necessary for holding it for 45 seconds.
  • The 6th day you should take rest and in the 7- 8 day need to hold for 45 seconds
  • The 9th day it is necessary for holding that for 60 seconds.
  • Then from the 10th day to the 30th day it is necessary for increasing 30 seconds after every 2 to 3 days.

On the 30th day you may get the possibility for being up for about 300 seconds. This is really helpful for your body to stay in tune and in good form.

 

Advantages of the Plank

Planking can help in standing straight and improving posture. It can also aide in improving simple tasks like getting out of a chair or lifting a small child.

There are various kinds of planks available to keep things interesting.

Static Knee Forearm Plank

 

instagram-follow-healthylifefocusThis is the kind of the plank in which you can start by keeping knees together on the ground. The elbows should be kept in such a position under the shoulder and the weight should be made to place on forearms. The spine should be flattened and then press through the elbows for keeping the chest from moving forward. The navel should be sucked into spine and the abdominal should be tightened well. You need to then look down and keep the neck in a position aligned along with the spine.

Static Forearm Plank

This is the plank in which the toes should be kept together and also should be kept on the ground. The elbows should be kept under shoulders and also the weight should be placed on forearms. The spins should be flattened and the elbows should be pressed for keeping the chest from falling in forward direction. The navel should suck into spine and the abdominal should be tightened. Then look down so that your neck is in a positioned aligned with the spine.

This is the kind of the exercise pattern that can really make the you have good form and strengthen your core.

Download the printable calendar above and get started. Be sure to tell us how you’re doing.