30 Day Plank Challenge For Beginners

If you’re still looking for that little extra something to do along with walking, try taking the 30 DAY PLANK CHALLENGE. This exercise will help develop your core strength over 30 days as you hold the plank position for longer periods each day.  It starts off slow, 10 seconds on day 1, but will get more difficult towards the end. That’s not saying you have to hold a plank for xxx amount of time, just do it for as long as you can. If it takes 60 days or even 90 days, then so be it.  And since this is the “beginners plank challenge” we won’t be increasing the time like the harder ones.

So what is a PLANK and what are the benefits? Planks are one of the best exercises for core conditioning as it engages multiple muscle groups simultaneously. including your glutes and hamstrings. It helps you get a toned belly, helps reduce back pain, gives you more flexibility, improves balance, and supports proper posture.

There are a couple different ways to do a plank, but the one I would recommend for beginners is the STANDARD PLANK: also known as the FOREARM PLANK.  And to be straight up – getting into the plank position is pretty easy, but it’s holding the position that takes strength and endurance, which you will eventually build the more you do them.

Proper Form – Lay face down with legs extended and elbows bent directly under your shoulders. You can either make a fist with your hands and rest them on the ground or lay your hands flat on the ground. Feet should be hip width apart, and your elbows should be shoulder width apart. Contract your abdominals and tuck your toes to lift your body while keeping your firearms on the ground. You should be in a straight line from head to toe. Hold this position for whatever length of time your workout instructs.

So if you’re interested in adding a little something more to your daily walks, the 30 DAY PLANK CHALLENGE is one you might want to give a try. If you’re not walking and would rather just get into a workout routine, come back in a few days and start the 4 WEEK BEGINNERS WORKOUT PLAN with me.

Until then – Ciao 🙂