30-Day Plank Challenge For A Seriously Strong Core (PDF)
30-Day Plank Challenge
Featured on Today.com, Joey Thurman, a Chicago based celebrity trainer, explains why he loves our 30 Day Plank Challenge!
The plank workout is fast, easy and you can do it at home! If you want to lose belly fat and achieve a strong flat stomach, this is the #1 core exercise you need to do!
Planking builds core strength like no other exercise!
Scroll Below To See Full Instructions Along With Our Printable PDF For The Beginners Plank Workout
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Featuring 1 exercise Day 1 to Day 30
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Instructions on how to perform the forearm plank exercise
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Infographic with visual instructions to follow online
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Print PDF available at the end of the infographic
10 Tips To Get Amazing Results
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Don't stock junk food in the pantry
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Eat plenty of fruit and vegetables to boost fiber intake
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Print 10 week workout below and do the workout
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Consume mostly water and cut down on alcohol
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Print healthy eating grocery list and shop smart
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Print meal plan template to keep you organized
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Prep your meals FAQ
Before we get to the workout. Let's address some common FAQ's.
Is It Ok To Plank Everyday
Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. source: LifeHack
How Long Should A Beginner Hold A Plank
Our challenge starts with a 20 seconds on Day 1, then you gradually work your way up.
A minimum of 60 seconds is ideal for beginners, according to Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City.
Do Planks Burn Belly Fat?
Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy. source: Times Of India
How Long Should I Plank For A Flat Stomach
This exercise works to achieve a flat tummy! However, don't push it only do what the challenges says for the specific day to prevent an injury and maintain proper form.
Depending on your fitness level, you can hold a plank for anywhere from 20 seconds up to 4 minutes.
What Are The Health Benefits Of Doing Planks?
- Toned belly
- Upper body strength
- Reduce back pain
- Flexibility
- Mood boost
- Improve balance and posture
- Boost metabolism all day if done first thing in the morning
source: Mercola
Muscle Groups Sculpted While Planking
The basic plank is one of the best exercises you can do for toned abdominal muscles, sculpted waistline, arms, shoulder blades, chest, triceps, biceps and lower back.
In addition, it also tones the hamstrings, glutes, front, back and inner thigh!
How Many Calories Do You Burn Doing A Plank
If you weigh 150 pounds, a plank will help you burn between three and four calories per minute. The secret to burning belly fat is 80% diet, 20% exercise.
Follow a clean eating diet along with performing the plank workout for beginners for best results.
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30-Day Plank Challenge On How Long To Hold A Plank
1ST DAY: 20 SECONDS 2ND DAY: 20 SECONDS 3RD DAY: 30 SECONDS 4TH DAY: 30 SECONDS 5TH DAY: REST DAY 6TH DAY: 40 SECONDS 7TH DAY: 40 SECONDS 8TH DAY: 50 SECONDS 9TH DAY: 50 SECONDS 10TH DAY: REST DAY 11TH DAY: 1 MINUTE 12TH DAY: 1 MINUTE 13TH DAY: 1.5 MINUTES 14TH DAY: 1.5 MINUTES 15TH DAY: REST DAY 16TH DAY: 2 MINUTES 17TH DAY: 2 MINUTES 18TH DAY: 2.5 MINUTES 19TH DAY: 2.5 MINUTES 20TH DAY: REST DAY 21ST DAY: 3 MINUTES 22ND DAY: 3 MINUTES 23RD DAY: 3.5 MINUTES 24TH DAY: 3.5 MINUTES 25TH DAY: REST DAY 26TH DAY: 4 MINUTES 27TH DAY: 4 MINUTES 28TH DAY: 4.5 MINUTES 29TH DAY: 4.5 MINUTES 30TH DAY: REST DAY
How To Do The Planking Exercise For Beginners
Here's a step-by-step guide for beginners on how to do planking exercises:
Starting position
Begin in a push up position with your legs extended behind you. Your arms should be extended straight, with hands flat on the ground. This is also referred to as the high plank.
Transitioning to forearm plank
From the high plank position, lower yourself down by bending your elbows until your weight rests on your forearms. This movement is known as thee plank up and down. Your elbows should be positioned directly under your shoulders, creating a straight line.
Maintaining proper posture
Ensure that your body forms a straight line from your head to your heels. Avoid arching your back or letting your hips sag down. Engage your core muscles throughout, keeping them tight,
Leg position
Your legs should remain extended with toes pressing into the ground. The strength and stability you gain from weight training can help you maintain this posture for longer durations.
Side planks
To incorporate side planks, shift your weight onto your left arm and rotate your body to face the side. Extend your right arm towards the ceiling, keeping your legs stacked. Ensure your body forms a straight diagonal line. After holding for a desired plank time, return to the standard plank and repeat on the other side.
Duration
As a beginner, aim to hold the plank for a few minutes or as long as you can maintain proper posture. Gradually increase the plank time as your core strength improves.
Modifications
If holding a plank with arms extended is challenging, you can start with your elbows bent and forearms on the ground. This provides more stability and can be a great starting point before progressing to the high plank and side planks.
Integrating into your routine
Planking can be standalone exercises or be integrated into weight training sessions. It's a versatile exercise that can be done daily or several times a week, depending on your fitness goals.
Plank Exercise Video Demonstration
Modify The Plank Workout If Necessary
If the planking workout proves to be too difficult to hold for more than a second or two, place your knees on the exercise mat.
As you gain strength, holding the pose for longer periods of time should become much easier and there are also plank variations as well.
Make Your Planks Harder & More Effective For 6 Pack Abs
Are you game for more? Try holding your arm and left leg in the air as you hold the pose. This forces your muscles to work even harder, building greater strength.
Or try the side plank, a modification often missed as its excellent for the mid section.
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Start on your left side with your feet together with your forearm directly below your shoulder.
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Contract your core and raise your hips until your body forms a straight line from head to feet.
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Stabilizing your body is key. Hold a plank position without letting your hips drop for the allotted time for each set, then repeat on the other side.
Soon it will be you bragging about your rock-hard body! You will establish serious core strength!
Kickstart your weight loss efforts with the plank challenge for beginners!
Top Mistakes to Avoid When Doing Planks
Planking is one of the most effective exercises to engage the entire core, from the internal and external obliques to the deep stabilizing muscles. However, to reap the full benefits of plank exercises, it's essential to maintain proper form.
Here are the top mistakes to avoid:
Sagging hips
A common mistake many make is allowing their hips to sag, putting undue stress on the lower back. When in the forearm plank position, it's vital to keep a straight line from your shoulders to your heels. A weak core often results in sagging hips. Engage and keep core core tight to avoid this error.
Piking the buttocks
Opposite to sagging hips, some people tend to lift their buttocks too high. This shifts the focus away from the entire core and reduces the effectiveness of the standard plank. Aim for neutral spine and maintain a level position.
Flaring the elbows
In the forearm plank position, ensure that your elbows are directly beneath your shoulders. Flaring them out to the side can strain the shoulder joints and shift the emphasis way from the internal and external obliques.
Forgetting to engage the entire core
A plank isn't just about the abs. It's an exercise that engages the entire core, from the front of the muscles to the deep stabilizers. Ensure you are consciously tightening all core muscles, from the front to the back, for a stable core throughout the exercise.
Holding the breath
Breathing is crucial in any exercise. Some tend to hold their breath during plank exercises, which can lead to dizziness or reduced stamina. Breathe steadily and deeply, ensuring a constant flow of oxygen as you maintain that tight core.
Looking up or down
Keeping your neck in a neutral position is vital. Looking up can strain your neck while tucking the chin too much can cause tension. Aim to gaze down at the floor just a little ahead of your hands in the standard plank, maintaining a straight line from your head to your heels.
Neglecting progress
A static standard plank might be a good starting point, but as you develop a more stable and tight core, it's essential to challenge yourself. Incorporate variations and increase durations to continue benefiting from plank exercises.
Further Instructions For 30-Day Plank Challenge
Holding your breath will cause you to feel dizzy. Just breath normally during the amount of time you are engaged in performing the plank. Always tighten your core muscles.
Planks for beginners is a simple yet highly effective exercise.
See 30-Day Plank Challenge INFOGRAPHIC Below
30-Day Plank Challenge Print PDF Below
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