Plank. 30 Day Challenge For You To Try

Plank. 30 Day Challenge For You To Try

The effect of the plank

Plank-multifunctional exercise in a stationary (static) position is done on the floor. When performing the exercise, you should lean on your forearms or hands. The classic plank is almost the most effective way to tighten the body and remove the stomach, as well as pump up the buttocks.

A huge number of people complain about back problems. And this problem is especially relevant for people who lead a sedentary lifestyle. If you perform the plank technically, that is, stand in the correct position, this will directly strengthen the back muscles, improve the stabilization of posture, and, accordingly, eliminate back problems. Plank is one of the yoga positions, this exercise is very simple, but it involves the active work of all the muscles of the body.

If you do this exercise every day, you will feel the following effect:

  • You will become more resilient.
  • You will improve your posture.
  • This will stimulate your metabolism.
  • You will work on several muscle groups at once.
  • This will help prevent injuries.

If you decide to adopt this program, you should pay attention to a couple of points:

  • To avoid injuries, it is necessary to maintain the correct posture. This is important.
  • Just because it is an isometric exercise, you should not think that it is too simple and you do not risk anything.
  • People who are overweight or have heart or back problems should consult a doctor before starting the complex.

Subtleties of the exercise

  • The head and neck muscles should not be strained, they should be kept relaxed. Don’t lift your head up, look at the floor.
  • Hands should be in front of you or just cross them. Place your elbows at a right angle under your shoulder joints. Watch your shoulders, don’t lift them.
  • The lower back should also be in line with the back, it should not be rounded, and you should not bend it either.
  • Keep your legs tense and straight, as well as your entire body. If this is not done, then the entire load will take over the lower back, and the muscles of the press should work.
  • Try to align the buttocks on the same level with the back, and also strain. Keep the pelvis neutral, do not bend, do not lift up.
  • The stomach should be drawn in and try to pull it up to the chest. Keep your abs tight throughout the exercise, watch your breath, and don’t hold it.
  • The feet can be held shoulder-width apart or joined together. But if you want to increase the load on the muscles of the press, then you need to put your feet closer to each other.
  • Your breathing should be deep, slow, and measured while you are doing the exercise.

Plank Workout

What’s flat, tight, and burns when you hold it? If you said a plank, you are correct! And if you’re up for a challenge, you have to try this 10-minute plank workout.

The following 10 plank exercises build up in difficulty. If you’re just starting out, try them all and simply reduce the amount of time that you do each exercise.

But, always push yourself to an uncomfortable place! If you don’t feel discomfort, you’re not building up muscle strength. It’s not uncommon to shake while you plank, so go ahead and shake away, but continue planking. 😉


Advanced level plank you can try like here


30-day Plank Challenge

The beginner 30-day plank challenge is a much more forgiving 30-day program. It starts off just as low as the original challenge but ramps up in intensity at a much lower rate.

There are days in the original challenge that jump up 30 seconds and that was just too rough for me and probably for many others too. This challenge allows your body to get used to the plank in much shorter intervals.

 This beginner 30-day plank challenge is a much better introduction to the plank. It allows you to work within your own fitness level, get used to proper form, and can offer a good starting point for those who want to progress to the original plank challenge.

If you want to give it a try, print out the picture above and get started. It helps to have a timer right below you as you do it to know when to stop. As a reminder, here’s a video that shows the proper plank form.

Plank Challenge Before And After Results

Reverse Plank that change your body

With all plank variations, the reverse plank is an excellent way to strengthen your core. It’s especially good for the muscles in your lower back, hamstrings, abs and your glutes.

If you have lower back problems or feel pain/ discomfort, a properly performed reverse plank could ease the pain by strengthening the core muscles. However, if you’re not doing it right or feel back or neck pain during the exercise, start with a regular plank.

One of the first places you gain weight is typically around your belly. It’s also one of the hardest places to lose fat. So the reverse plank is perfect to help build muscle alongside a balanced diet.

How To:

  • Sit on the floor with your legs out in front of you and your back straight.
  • Lean back so that your back is at a 45-degree angle with the floor.
  • Place your hands by your side, your palms spread wide and your arms aligned with your shoulders and slightly behind your hips.
  • Supporting your weight on your hands and heels, lift your hips so that your body is straight, with your glutes and core tight.
  • Hold the position for 15-30 seconds as you look towards the ceiling.
  • Slowly lower yourself back to the original position.
  • Once you reach the ground, lift again.
  • Repeat 10-15 times.
  • When confident, follow up with 30-60 seconds of the traditional plank.
  • When the reverse plank becomes easy, increase the hold for longer and even add weight.


Will I Lose Weight?

You will not instantly lose abdominal girth while doing this! As you progress and strengthen your abs, you will start to build that muscle, and it will grow thicker. If you don’t couple this with a good diet and health nutrition, you will not be able to lessen abdominal girth (you may even gain girth!)!

If you will start plank challenge with the goal of losing weight, I dearly sorry to say that this may not be the best and most effective way to lose weight. If you will couple this with an insane cutting of calories, you may be able to lose a few pounds. 



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