Benefits of Plank Exercise:

rella_1003 · January 2014

just did my first ever plank!

Schlackity · January 2014

Bump for later. I can hold for about 25 seconds right now, but I'll give it a shot!

djthom2 · January 2014

Saving to look into

Ant_the_old_keith_lemon · January 2014

My rule is that if i can do over 60 seconds i am wasting time, i could be doing something else like weighted side bends

i get a back pack, fill it with bottles of water/Dumbells etc and make sure i fail within 60 seconds

i try to build the core strength rather than its endurance

Kellllog · January 2014

I think this will be interesting - I'll be starting this today

Mrs_Kettlebell · January 2014

I'm in! :-)

gngracie · January 2014

Bump

Topsking2010 · January 2014

Bump

LesaDave · January 2014

Because of my leg/knee, I can't get on the ground right now. BUT...I wonder if I can do these planks on the wall???? Still be on my toes (I think I can do that with my right leg. Might not be able to go all the way up on my toes). Can still concentrate on a straight body form.

I think I am gonna try this.

Schlackity · January 2014

I am in my third day of this. I'm doing okay, but I tend to forget to breathe. I know with some exercises, the breathing is easier to regular (like with push-ups or squats) but when I'm in this position, I'm absolutely still, so when do I breathe in and out? I know it seems like sort of a silly question, but I'm putting it out there in case anyone has some good advice. Holding the plank (and pretty much my breath) for 30 seconds is one thing but I don't think I want to try holding it for the full 270 seconds. LOL

loricshields47 · January 2014

this is a great challenge. I am up to 210 secs!!!!! (Started at the one minute mark)
Good luck all

Nana_Ros · January 2014

https://scontent-b-dfw.xx.fbcdn.net/hphotos-frc3/p200x200/1377171_605107956197907_1470013895_n.jpg

The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn't! You want the same form as shown in the picture - you don't want your bottom up in the air, and tighten your abdominal muscles. You can start with once a day, but do a few reps if you can

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!!

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Benefits of Plank Exercise:

*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdomens

SUPPORT each other in Fitness!!

This is a beginner routine.. everyone starts somewhere!

ENJOY this Challenge! Share with your friends to help motivate others!

twixlepennie · January 2014

I've never done a plank before, but a friend was just talking about it on fb and then I saw this thread-going to add this challenge to my routine :bigsmile: