The 30-Day Plank Challenge – Building Your Core Strength

planking

 

OK, here’s the challenge I am currently doing.

What I hope to get out of it: stronger abdominal, back, shoulder and arm muscles. It will support my low back and my entire core, improving my movements and posture.

Perseverance is key! Do this with others who want to be challenged and get stronger as you do.

If you can’t do the schedule below, make up your own, starting with 5 or 10 seconds and progressively getting longer. Start where you are and be reasonable.

Here’s a suggested schedule to follow:
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – REST
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 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 – 240 seconds
Day 29 – 270 seconds
Day 30 – HOLD FOR AS LONG AS POSSIBLE
Smile, celebrate and know you’ve done it!

photo courtesy of http://www.redbookmag.com/health-wellness/advice/plank-exercise-for-total-body-toning#slide-24