30 Day Plank Challenge For Beginners
Planks are pretty amazing for gaining core strength. Core strength is a very important part for every day life.
Having better core strength you can improve your day to day activities and better controlled movements.
If you have a weak core you are opening yourself up to lower back pain, more injuries and poor posture.
The better your core the better your body will be able to move.
When you think about your core, I’m sure the first thing that comes to mind is a flat stomach. That is not what core strength is. Your core are those deep down muscles such as your transverse abdominis, multifidus, diaphragm, and pelvic floor. These are muscles that you can not see, so it has nothing to do with flat abs.
When you build your core strength, the easier your weight loss journey could become.
They go hand in hand.
Once you have your core strength, the easier it could be for you to lift and prevent from injury leading you to a successful fitness journey.
Planks are better than crunches or sit ups when it comes to core strength.
So I give you the 30 day plank challenge for beginners. By the end of 30 days you will be able to hold a plank for 120 seconds or 2 minutes which is the ideal.
Ready to get started?
30 Day Plank Challenge For Beginners Outline
- Day 1: 15 seconds
- Day 2: 20 seconds
- Day 3: 20 seconds
- Day 4: 25 seconds
- Day 5: 30 seconds
- Day 6: Rest
- Day 7: 30 seconds
- Day 8: 35 seconds
- Day 9: 40 seconds
- Day 10: 45 seconds
- Day 11: 50 seconds
- Day 12: 55 seconds
- Day 13: Rest
- Day 14: 55 seconds
- Day 15: 60 seconds
- Day 16: 65 seconds
- Day 17: 65 seconds
- Day 18: 70 seconds
- Day 19: 75 seconds
- Day 20: Rest
- Day 21: 80 seconds
- Day 22: 85 seconds
- Day 23: 90 seconds
- Day 24: 95 seconds
- Day 25: 100 seconds
- Day 26: 105 seconds
- Day 27: Rest
- Day 28: 110 seconds
- Day 29: 115 seconds
- Day 30: 120 seconds
How To Plank
1 – Start on your hands and knees
2 – Place your forearms on the floor with your elbows in line under your shoulders
3 – Step your feet back one at a time
4 – Using control of your core maintain a straight line. From your heels to your head you want to hold as straight as possible. Do not arch your back or have your hips elevated. Looking down at the floor while you hold a plank.
5 – Keep your core muscles contracted and tight over the time you are planking
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