The 30-day plank challenge is a great way to increase core strength, improve posture, and gain overall body balance. Planking is an excellent bodyweight exercise, and this challenge will help you quickly build a strong foundation of strength and stability.

What is Planking?

Planking is a form of static core exercise where the body is held in a straight, rigid line while lying face down. During the exercise, all of the muscles of the body – from head to toe – are simultaneously activated to keep the body held in a straight line. Planking is a great way to target the entire core, including your lower back, abs, and obliques.

Benefits of Doing Planks

Planking can bring a number of positive outcomes, making it an excellent way to incorporate into your workout routine or customize your own 30-day plank challenge. Benefits of doing planks include:

• Increased Core Strength: Planking helps to strengthen the deep core muscles that support the spine and help maintain good posture. Planking also helps to resist lower back pain.

• Improved Posture: Planks help to improve posture by strengthening the muscles of the upper back, chest, and neck, which are the postural muscles that keep your body upright.

• Better Coordination and Balance: Plank exercises help to improve balance and coordination by challenging the neurological pathways that control movement.

• Improved Body Composition: Planking helps to tone the torso, balance muscles, and enhance overall body composition.

How to Do a Plank

Once you are familiar with the benefits of planks, you can get started with your 30-day plank challenge. Before you start, it is important to learn how to correctly perform this exercise.

• Start in a forearm plank position with your elbows directly below your shoulders and your forearms on the ground.

• Your legs should be slightly wider than hip width apart and your ankles should be stacked directly below your knees.

• Draw your navel in towards your spine, engaging your deeply held core muscles.

• Make sure your body is in a straight line from head to toes.

• Keep your head in a neutral position and focus your gaze on the ground in front of you.

• Hold for 20-60 seconds, depending on your comfort level.

• Release, relax, and repeat.

Your 30-Day Plank Challenge

Now that you know the basics of how to do a plank, it’s time to start your 30-day plank challenge! This challenges requires you to do a plank every day for a month.

The challenge is divided into four weekly plans. Each week will have increasingly difficult challenges for you to complete. By the end of the challenge, you should be able to hold a plank for 90 seconds or more! Here’s how the weekly plans look:

Week 1: Day 1: 20-second plank. Day 2: 30-second plank. Day 3: 40-second plank. Day 4: 45-second plank. Day 5: 50-second plank. Day 6: 60-second plank. Day 7: 60-second plank.

Week 2: Day 8: 60-second plank. Day 9: 65-second plank. Day 10: 70-second plank. Day 11: 80-second plank. Day 12: 90-second plank. Day 13: 60-second plank. Day 14: 60-second plank.

Week 3: Day 15: 75-second plank. Day 16: 80-second plank. Day 17: 85-second plank. Day 18: 90-second plank. Day 19: 95-second plank. Day 20: 100-second plank. Day 21: 60-second plank.

Week 4: Day 22: 90-second plank. Day 23: 110-second plank. Day 24: 120-second plank. Day 25: 130-second plank. Day 26: 140-second plank. Day 27: 150-second plank. Day 28: 180-second plank.

Week 5: Day 29: 2-minute plank. Day 30: 2-minute plank.

Form Tips to Keep in Mind

Making sure you’re keeping the correct form is key to getting the most out of your planks. Here are some pointers to help you keep good form throughout the 30-day plank challenge:

• Don’t let your buttocks start to sag. If they do, lower your arms and rest.

• Keep your neck in line with your spine. Don’t let it drop or tilt your head up.

• Make sure your forearms and fists are parallel to each other.

• Draw your navel in towards your spine and keep your stomach tight.

• Squeeze your butt muscles and keep your hips level.

• If your hands start to get tired during the challenge, switch to a plank on your elbows.

Modifications to Try if Needed

For some people, doing a straight plank may be too difficult at first. If you’re finding it difficult to do a standard plank, these modifications may be just what you need to help you through your 30-day plank challenge:

• Beginner Modifications: Start with a modified plank by placing your knees on the ground and your elbows on the ground, holding your body in a straight line. Make sure your hips are in line with your body and you’re still engaging your core muscles.

• Advanced Modifications: If you want to challenge yourself further, you can do planks on an elevated surface, such as a bench or step. This will increase the difficulty of the plank and work your core muscles even more.

Important Things to Remember

In order to get the most out of your 30-day plank challenge, there are some important tips to keep in mind.

• Warm Up: Make sure you warm up your core before starting the plank challenge. Doing so will help to prevent any injuries and increase your strength and flexibility.

• Slow and Steady: Don’t rush through your planks. The key to the 30-day plank challenge is to increase the amount of time you can hold a plank at a slow and steady pace.

• Listen to Your Body: As you progress through the challenge, be aware of how your body is feeling. If you ever feel any pain or discomfort, stop and rest. Make sure you are using the correct form and not pushing yourself too hard.

Taking the time to do a 30-day plank challenge is an effective way to build a strong core, improve your posture and balance, and gain overall body composition. Start with the basics, understand the form tips and modifications, and scale up slowly. In just 30 days, you’ll be able to plank for as long as two minutes!