The plank is a great exercise for building abdominal and core strength. The plank may look simple, but there’s a lot going on with this exercise under the surface. When done correctly the standard plank can be extremely challenging.
The 30 Day Plank Challenge is a program that takes you from holding a plank for 25 seconds on Day 1 of the challenge, to holding the position for a full 3 minutes by the end of 30 days. The program is set up as a progression, with the holding time increased gradually. Rest days are included.
Top 3 Benefits of doing Planks
Performed properly and consistently, the most noticeable benefits of the plank include:
- Increased abdominal strength
- Better development of core muscles including the hips, lower back, and glutes
- Improved posture
How to Do a Plank
- Get face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting on your forearms.
- Keep your back flat — don’t round your back or let your stomach sink down.
- Hold the plank position for the number of seconds listed on the challenge schedule.
Additional Tips For A Better Plank
- Keep your head in neutral, not looking up
- Elbows should be directly under armpits
- Squeeze your glutes (butt muscles)
- Keep shoulders pulled down away from ears
- Feet should be placed about hip width apart
The world record for the plank is 1 hour and 20 minutes just to give you an idea of what is possible with this exercise. Get started today!