The internet is full of various challenges these days. Some of them are fun, some are not but there are even some effective challenges out there. Of course it is a lot easier to take the ice bucket challenge than to take part in something that will actually help you achieve anything but we thought that it was worth suggesting.
That is why we have come up with a 30-day plank challenge. Of course we haven’t picked the easiest of exercises out there but every one of you know about the amazing effects people get from doing the plank regularly. Wouldn’t you want to be one of them?
Besides even if you have never tried it before, we are sure that 20 seconds to start with won’t kill you. Are you ready?
- Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
- Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
- Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back. Hold the position for 20 seconds.
- 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.
- 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.
- 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.
- Start seated on the floor with legs long in front of your body. Place hands behind your hips slightly wider than shoulders with fingers pointed towards your hips.
- Lift hips and torso off the floor and gaze up towards the ceiling keeping your neck relaxed. Keep your body in a long line with softly pointed toes. Hold for 30 seconds then release to floor slowly.
- Start in a pushup position, forming a straight line from shoulders to ankles. Bring your right knee toward your left elbow.
- From that position, sweep your knee across your body to the outside of your right elbow.
- Return to start. That's one rep. Repeat with the left knee, and continue alternating until you've done eight to 10 reps on each side.
- Assume low plank position, forearms flat and parallel to one another. Roll and drop your hips to the right, touching the top of right thigh to the ground. Return to low plank. Repeat on the opposite side. That's 1 rep.
- Aim for 2 sets of 12 reps. To make it easier, shorten the range. Just barely tilt each hip down, without dropping all the way to touch the floor. Make "micro-movements," returning to low plank between each little shift. This option is especially useful if the full range of hip dips bothers your lower back.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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