With this 30 day plank challenge you’ll get a flat stomach and toned abs.
Plank is really an exercise for the whole body. It works intensely the muscles of the center (the abdominal area), and also helps you improve the strength of your arms, abs, buttocks and legs all at the same time.
The best thing is that you do not need more implements or go to the gym , in fact, to make an plank you don’t need anything because you can do it directly on the ground.
Benefits of making plank
- It helps strengthen and affirm from the muscles of the arms and legs.
- Strengthens the abdominal muscle area and torso.
- It helps to master stability, learning to control it from the muscles of the center of the body.
- It reduces back pain.
- It improves the flexibility of the muscles.
- It helps to acquire resistance in the wrists.
30 Day Plank Challenge
This is the challenge of the plank for 30 days and the idea is to increase the amount of seconds or minutes of this exercise.
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 – 1 minute
Day 10 – 1 minute
Day 11 – 1 minute
Day 12 – 1:30 min
Day 13 – Rest
Day 14 – 1:30 min
Day 15 -1:30 min
Day 16 – 2 min
Day 17 – 2 min
Day 18 – 2:30 min
Day 19 – Rest
Day 20 – 2:30 min
Day 21 – 2:30 min
Day 22 – 3 min
Day 23 – 3 min
Day 24 – 3:30 min
Day 25 – 3:30 min
Day 26 – Rest
Day 27 – 4 min
Day 28 – 4 min
Day 29 – 4 minutes 30 sec.
Day 30 – 5 min
While it’s a simple exercise to do, maintaining this position requires a good physical condition. Therefore, don’t get ahead, follow the challenge for the next 30 days and you’ll notice the difference.
How to do the perfect plank exercise
1. Place yourself on four supports (hands and knees). Hands should be firmly planted on the floor, with fingers wide apart, and aligned with the shoulders. The arms should be perpendicular to the floor. Take a moment here to reaffirm the support; Reject the floor with your hands, correct the alignment of arms and shoulders.
2. With an inhalation, affirm the abdomen and slowly bring one leg back until it is fully extended, resting your fingers on the floor. Then, bring the other leg back and place it so that there is a separation of the width of the hips between both feet.
3. At this point, you have already achieved the position. Remember to remain aligned in a straight line, without collapsing the lower back or raising the buttocks. To achieve this, use the following steps as a guide to check your posture.
4. Check your shoulders and shoulder blades. Make sure there is air between shoulders and ears, and look for amplitude in the upper back.
5. Keep your eyes on the floor, about 30cm ahead. Relax the muscles of the face and jaw.
6. Be sure not to collapse the cervical area. The neck should remain extended and in line with the rest of the spine.
7. The back of the thighs seeks to go up, but the coccyx pushes toward the heels. Think of that feeling to avoid the “carp” error (bring the buttocks up, forming a kind of triangle instead of maintaining the straight line alignment).
Tip for beginners
If you still do not have enough strength in your arms to stay in this position, you can make a known variation: rest your knees on the floor (lifting your calves). If your knees bother you on this support, try to carry the weight a little higher so as not to load it on the kneecap. You can also place a mat, blanket, or any other item below.