Have you ever heard of a plank? We bet you have! It is one of the most effective exercises that makes all of the core muscles work. What is more a plank helps to make your shoulders fit and strong. There is a plank challenge that we dare you to take. Are you ready? The challenge itself lasts 28 days. Even though it might seem quite a long time you will have a break every 5 days. During your workout days you need to increase the amount of time spent in the plank. So, let’s nail it!
Day 1-3: 20 seconds
Day 4: 30 seconds
Day 5: 40 seconds
Day 7-8: 45 seconds
Day 9-11: 60 seconds
Day 12: 90 seconds
Day 14-16: 90 seconds
Day 16-18: 150 seconds
Day 20-23: 150 seconds
Day 23-25: 180 seconds
Day 26-27: 240 seconds
Day 28: Until you fall down
For better challenge, you can verify the plank. Choose some of these exercises and include them in your challenge. But, if you prefer a classic plank, keep doing it without any addition! You’ll get the result anyway!
Plank 1(spidermen plank)
– Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hip-width apart.
– Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.
– Return your right leg back to the ground, and repeat on the left side.
– Alternate legs at a brisk pace for 30 seconds.
Plank 2(side plank with reach through)
– Lie on your right side. Place your right hand firmly on the ground and, engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes. Your feet should be stacked on top of each other. – Extend your left arm out from your shoulder so it is straight up in the air.
– Lower your arm in front of you and bring it below your right hip, like you are reaching for something behind you. Your shoulders and hips can twist a tiny bit, but your core should be working hard here.
– Bring your arm back above your body, extended upwards from your shoulder. Repeat for 30 seconds, then switch to the left side and perform for 30 seconds.
– For an extra challenge, hold a light dumbbell in your free hand.
Plank 3(Planks with toe taps)
– Start in table top position and extend your legs behind you so you are balancing on your hands and toes. Your shoulders should be directly above your wrists and your feet should be together.
– Keeping your core engaged and maintaining a straight line from head to toe, swing your right leg to the side and gently tap your toes on the ground. Your right leg should be approximately 45 degrees from your left leg.
– Bring your right leg back to center. Now perform the movement with the left leg.
– Repeat these movements at a brisk pace for 30 seconds.
Plank 4(Two-Point Plank)
– Start in a standard plank position.
– Extend your left arm and lift the right leg. Your spine should remain straight. Hold for a few seconds.
– Repeat the same move with other arm and other leg.
Plank 5(Side Plank leg lift)
– Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body.
– Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
– Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
– Start to do leg lifts with the right leg.
– Repeat on the other side.
– Start in a high plank position with hands planted firmly on the ground, wrists directly below your shoulders. and body in a straight line from head to toe.
– Jump your feet apart like you would do for a jumping jack. Keep your knees soft to help absorb the impact.
– Jump your feet back together, landing softly on the balls of your feet.
– Repeat at a brisk pace for 30 seconds.
Plank 7(Plank With Donkey Kick)
– Remember the “Donkey kick” exercise? Good.
– Stay in a plank position and lift your left leg, bend the knee and start to perform kicks. Your should feel the tension in your muscles!
– Rest in a plank (don’t lay down) and repeat with the other leg.
Plank 8(Up-Down Plank)
– Start in the plank position with your elbows shoulder-width apart.
– Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
– Slowly return to the starting plank position the same way, one arm at a time.
– Repeat the movement alternating sides.