I can hold a plank for a little over 6 minutes. My goal is to hold it for 10. It won’t be easy but it will be worth it.
In the meantime I’m on Day 7 of my 30 day plank challenge intermediate calendar; 2:30min front plank followed by 1:30 min side planks 💪🏾👍🏾
It’s long overdue that I share it with everyone with this printable calendar.
So here it is!
Plank Fitness Challenge instructions:
Complete a front & side plank (both sides) every day for the time specified on the calendar. For example on Day 1 you will do a 2:10 min (130 seconds) front plank, followed by a 1:10min (70 seconds) side plank on the right side, followed by a 1:10min side plank on the left side.
Tips on Doing Front Plank:
1. Start in a pushup position and then slowly lower your forearms to the ground
2. Ensure that your elbows are lined up under your shoulders.
3. Keep your abs & glutes tight and lifted.
4. Do NOT let your hips sag. Do NOT arch your back.
5. Keep a neutral neck and spine.
Your body should form a straight line from head to toe.
I think I found my favourite little nook in this house, perfect for yoga and hammock is included.
The suns just gone down behind the tree but I got to do my yoga in beautiful warm sunshine which was pretty magical! Will get back into the planking as well as the yoga
You know what’s really good for runners? Core work. You know what I’ve been slacking on doing lately? Core work. I’m trying to get better about making myself spend just 10 minutes a day getting stronger. How about you?
Anyone who knows me can you tell you how much I love to plank. It’s my number one go to ab exercise and I do it daily. I always try to do different variations so when I found this infographic, I thought it would be perfect for my blog. So start strengthening your abs and core with these five exercises: 1. Plank with leg lifts: hold for 60-90 seconds. Repeat 5x
2. Elevated plank: hold for 30 seconds. Repeat 10x
3. Stability ball mountain climbers: Do 10-12 reps.
4. Side plank with knee tuck: hold for 45 seconds then repeat on the other side.
5. Side plank with a row: you can attach a resistance band around the leg of your bed or a sturdy chair. Do 20-25 reps then repeat on the other side.
This routine is tough so take your time and pace yourself. You can reduce the number of reps and work your way up. If you do this routine 2-3x a week for a month, you’ll different feel and see the difference in your mid section. It’ll help you perform better when running and/or working out.
#PlankADay This is how we, @chantodd & I, #UndoOrdinary tonight! Planking while enjoying our popsicles & ended the challenge in #birddog pose. Lol. Thnx @doghausrunclub @billamamba for the fun run evening :)
Oh. My. God. #NOFILTER on this one!!!! Look what #plankaday is doing to my stomach, guys!!! I’m about to cry. It is looking freaking amazing. As you all know, I’ve lost 92 pounds..which means extra skin. But my stomach is getting SO TIGHT!!! #abs are beginning to show a bit. My arms are getting tight, too!! Heck yes!!!!! #plank #planking #fitspo #fitness #fitfluential #workout #dedication #motivation #inspiration (at Dwight Lofts)
I planked this morning and could only just make it past 1 minute it was struggle town the whole way through! So I decided to plank again to see if I could make the 1:30 I was aiming for today. I planked for 1:30 (I think this is my longest ever plank) after my workout!!