Get in on the 30 Day Plank Challenge
So, you’ve been stagnant for the last few weeks and you need to get moving again. Or you’ve been overlooking your health for so long and now you’ve got time to begin. Either way, the 30 day plank challenge is for you!
What’s so great about planks, anyway?
The plank is an isometric body-weight exercise that boosts core endurance. (Isometric means that there’s no movement involved.) Note that we said endurance, not strength. While muscle strength refers to the amount of force a muscle can exert or how much weight you can lift, muscle endurance refers to the ability of a muscle to hold a sustained contraction for a longer period of time. Strength helps you lift something heavy (think about lifting a heavy box) and endurance allows you to do an activity for a longer period of time (think skiing or running). Planks help you build endurance so you can keep good posture and protect your spine from slouching.
The 30 Day Plank Challenge
Ok, so how do you build greater endurance for your core? Planks! Planks are one of the better exercises for increasing endurance while keeping your spine neutral and protected. Think your’re ready for the challenge? Well, here goes!
Start with a basic plank. Can’t do a plank? Start by doing it on your knees, not your toes. Place your hands on the floor, palms under shoulders, arms straight. Extend your legs behind you and balance your body between your toes and your arms. Your body should be in a straight line from ears to shoulders to hips to knees to ankles. Start on knees, if needed.
Day 1- Day 30
Day 1 starts with a simple 20 second plank and progresses to a full 5 minute plank by Day 30. Now, I’m not saying this will be easy, but it will definitely be worthwhile for many reasons:
Hop on Board with a Friend
Accountability is HUGE when attempting a new task or setting a new goal. You’ll want to do this with a family member or friend (remotely) and held each other accountable. Leveraging social media (like our Facebook page, for example) can also help because we know that people are counting on us to be true to our word.
The Benefits of Completing The 30 Day Plank Challenge
- The 30 day plank challenge is a practice in both discipline and work ethic so you will reap great benefits including:
- Daily discipline and routine
- Daily goals
- Feeling of accomplishment
- Stronger core which leads to less slouching, better back support.
- Easier time doing daily tasks (like getting up from a low couch)
And there you have it! Feel better, break monotony and feel accomplished!
Tony Bianchino is a Nationally Certified Personal Trainer and Nutrition Specialist
See more about Tony on our website Out Run Your Fork.com
Yours in health,
Out Run Your Fork Personal Training and Nutrition