Plank Challenge

In this week's challenge you must practice plank . This challenge will give you a variety of plank exercises to strengthen your entire core! Unlike most plank challenges where your goal is to reach a record of a high time, this challenge is different. You will challenge yourself to practice each variation of plank for the next 7 days. We will start with forearm plank and each day ADD another plank variation to it. By day 7 you will be doing 7 different planks back to back.

:

1. Day 1

   Forearm plank



2. Day 2

   Forearm Plank, Right side forearm plank, Left side (bonus)



3. Day 3

   Forearm Plank, Right side, Left side forearm plank and reverse plank



4. Day 4

   Forearm Plank, Right side, left side, Reverse plank and high plank



5. Day 5

   Forearm Plank, Right side, left side, Reverse plank and high plank to dolphin plank (this one feels like a break)



6. Day 6

   Forearm Plank, Right side, left side, Reverse plank, high plank, dolphin and Uneven plank (bird dog)



7. Day 7

   Forearm Plank, Right side, left side, Reverse plank, Full plank, dolphin and Uneven plank (bird dog) and Up down plank

Steps to do the plank challenge:

1. Get into pushup position. For a high plank, your arms should be fully extended. If you’re a beginner, you can start by doing a plank on your knees. If you’re more advanced, you can try one on your forearms for more of a challenge.


2. Keep your palms and toes firmly planted on the ground, your back straight, and your core tight.


3. Make sure your body is in a straight line while you’re in plank position. Don’t let your back or head sag.


4. Hold your plank for the predetermined time. If your form begins to go at any point, drop to your knees or stop until you’re ready to return to plank position.

Suggested Reading:

Health Benefits of Plank Exercises (+5 Plank Variations You Should Know) - Learn more here.

5-Minute Daily Plank Workout - Learn more here.