Plank Challenge

Plank Challenge!

Here are the muscles worked by planking:

Personally, I don't think that tells the whole picture.  Just try to do a plank without engaging your glutes.  And when you squeeze your booty, you also engage your thighs. 

Here's the proper form for a plank:

In a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes (Rest your body on your forearms with your palms flat on the floor). You should have a straight line from your feet to your head. For comfort, you can rotate your elbows to a 45 degree angle and clasp your palms together in the center. Make sure that your back is flat and your head, neck and spine are in a straight line.

Keep your abdominal muscles engaged and do not let your stomach drop or allow for your hips to rise up. To avoid letting your hips or butt rise up, tilt your pelvis towards the floor. Remember to breathe. This applies to all planks.


Modified for back or shoulder issues:

Modified for bad knees:

*Courtesy of From Fat to Fit Chick.  

So, who's in?

 The 30 Day Plank Challenge will send your core strength through the roof!
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 - PLANK FOR AS LONG AS POSSIBLE!