If you’re ready to challenge yourself physically, there is nothing better than taking on a plank challenge. Planks are notoriously difficult to do, but they are one of the best exercises to tone your body, build your strength, and get you closer to your fitness goals. At Everlasting Changes we are here to challenge you with a 30-day plank challenge. If you’re ready to take this challenge on, here’s everything you need to know.

 

Health Benefits Of Doing Planks

 

Planks are an isometric core exercise that really work strengthen to your core. They work your abdominal, back, and shoulders. They also help strengthen your traps, delts, quads, glutes, and pecs. It’s truly a full body exercise. Planks also help relieve back pain, increase your flexibility, and improve your balance.

 

How To Do A Proper Plank

 

The 30-day plank challenges use the classic plank form. Here’s how to do it.

1. Assume a position much like a pushup. If you are just starting out, you may want to do a modified plank by resting your elbows on the ground directly under your shoulders with your arms stretched straight in front of you.
2. Straighten your back. You want to keep your whole body a straight line from your head to your toes.
3. Tighten both your glutes and your abdominal muscles to hold the pose.
4. Stay on your toes and press your heels back.
 
The most important thing is that you maintain the straight line. Then hold this position for the recommended time.

 

The 30-Day Plank Challenge Schedule

 

Here is the 30-day plank challenge schedule.
 
● Day 1: 20 Seconds
● Day 2: 20 Seconds
● Day 3: 30 Seconds
● Day 4: 30 Seconds
● Day 5: 40 Seconds
● Day 6: Rest Day
● Day 7: 45 Seconds
● Day 8: 45 Seconds
● Day 9: 60 Seconds
● Day 10: 60 Seconds
● Day 11: 60 Seconds
● Day 12: 90 Seconds
● Day 13: Rest Day
● Day 14: 1 Minute 40 Seconds
● Day 15: 1 Minute 50 Seconds
● Day 16: 2 Minutes
● Day 17: 2 Minutes
● Day 18: 2 Minutes 30 Seconds
● Day 19: Rest Day
● Day 20: 2 Minutes 30 Seconds
● Day 21: 2 Minutes 30 Seconds
● Day 22: 3 Minutes
● Day 23: 3 Minutes
● Day 24: 3 Minutes 30 Seconds
● Day 25: 3 Minutes 30 Seconds
● Day 26: Rest Day
● Day 27: 4 Minutes
● Day 28: 4 Minutes
● Day 29: 4 Minutes 30 Seconds
● Day 30: 5 Minutes
 
Once you complete this schedule, talk to your personal fitness trainer to help you develop your schedule for the next 30 days.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

WordPress Video Lightbox
https://everlastingchanges.weebly.com