Get Fit and Toned with This Simple Exercise Routine
Start with this 30-Day Plank Challenge for a stronger your.
Plank exercise is a simple but powerful workout that can help you achieve your fitness goals.
Follow Wellix as, we introduce you to plank exercise, its benefits, and a 30-day plank challenge to improve your overall fitness.
What is a Plank?
The plank exercise is a bodyweight exercise that targets the core muscles.
In this exercise, you hold a position similar to a push-up, with your forearms on the ground and your body in a straight line from head to toe.
Plank exercise works the abs, obliques, lower back, hips, and shoulders.
It’s a great way to build core strength and improve posture.
What Parts of Your Body Do You Train with Planks?
Plank exercise targets multiple muscle groups, including:
1. Abs: Plank exercise works the rectus abdominis, transverse abdominis, and obliques.
2. Lower back: Plank exercise strengthens the erector spinal muscles, which support your spine.
3. Hips: Plank exercise engages the glutes, which are essential for hip stability.
4. Shoulders: Plank exercise works the deltoids and trapezius muscles, which support your upper body.
Benefits of Plank Exercise
Plank exercise has many benefits for your body, including:
1. Strengthens core muscles: Plank exercise targets the core muscles, which are essential for stability and balance. By strengthening your core, you can improve your overall fitness and reduce the risk of injuries.
2. Improves posture: Plank exercise helps improve your posture by strengthening the muscles that support your spine. This can reduce back pain and improve your overall body alignment.
3. Boosts metabolism: Plank exercise engages multiple muscle groups, which can increase your heart rate and metabolism. This can help you burn more calories and lose weight.
4. Reduces back pain: Plank exercise strengthens the muscles that support your spine, which can reduce back pain and improve your overall mobility.
5. Enhances overall fitness: Plank exercise can improve your overall fitness by building strength, endurance, and flexibility.
The Beginnings of Plank Exercise
Plank exercise has been around for centuries and was originally used by yogis to build core strength and improve balance.
It has since evolved into a popular exercise routine that is used by athletes, fitness enthusiasts, and everyday people.
How to Do Planks
Here’s a step-by-step guide on how to perform a plank exercise correctly:
1. Start on all fours with your hands shoulder-width apart and your knees hip-width apart.
2. Lower your forearms to the ground, keeping your elbows directly under your shoulders.
3. Extend your legs behind you, keeping your feet hip-width apart.
4. Engage your core muscles and lift your body off the ground, creating a straight line from head to toe.
5. Hold the position for as long as you can, aiming for 30 seconds to 1 minute.
6. Lower your body back down to the ground and rest for 30 seconds before repeating.
To improve your posture, keep your head in line with your spine and your shoulders down and back. Avoid sagging your hips or arching your back.
by Get Exercise Confident
What Do I Need to Do Plank Exercises at Home?
You don’t need any special equipment to do plank exercises at home.
All you need is a comfortable mat or carpeted surface to protect your elbows and knees.
If you have hardwood floors, you can use a towel or yoga mat for cushioning.
The 30-Day Plank Challenge
Are you ready to take your fitness to the next level?
The 30-day plank challenge is a great way to improve your core strength and overall fitness.
Here’s a simple plan to follow:
Week 1:
From Day 1-3: Hold a plank for 20 seconds, rest for 10 seconds, repeat 3 times.
Day 4: Rest day. Day 5-7: Hold a plank for 30 seconds, rest for 10 seconds, and repeat 3 times.
Week 2:
In Days 8-10: Hold a plank for 40 seconds, rest for 10 seconds, repeat 3 times.
Day 11: Rest this day.
Day 12-14: Hold a plank for 50 seconds, rest for 10 seconds, repeat 3 times.
Week 3:
Then in Days 15-17: Hold a plank for 1 minute, rest for 10 seconds, repeat 3 times.
Day 18: A day to rest.
Day 19-21: Hold a plank for 1 minute and 10 seconds, rest for 10 seconds, repeat 3 times.
Week 4:
After reaching days 22-24: Hold a plank for 1 minute and 20 seconds, rest for 10 seconds, repeat 3 times.
Day 25: Rest day.
Day 26-28: Hold a plank for 1 minute and 30 seconds, rest for 10 seconds, and repeat 3 times.
Week 5:
Day 29-30: Hold a plank for 2 minutes, rest for 10 seconds, and repeat 3 times.
Remember to keep good form throughout the challenge and take breaks as needed.
You can also mix up the challenge by adding side planks, plank jacks, or other variations.
Can You Feel it? Those Muscles Are Growing
The plank exercises are an excellent way to improve your core strength and overall fitness.
By following the 30-day plank challenge, you can gradually increase your endurance and see results in just a few weeks.
So, are you ready to take on the challenge? Give it a try and see how much stronger you can become.
References
Plank Exercises: What They Do For Your Body – Cleveland Clinic