This 30-day plank challenge will transform your core in four weeks.
This 30-day challenge is designed to help you progress the amount of time you are able to hold a plank by, yes, holding a standard plank—but also by using other plank-based moves. Switching things up will not only help keep you from getting bored, but it will help you unlock the power in your core. Plus, the circuits will raise your heart rate, get you sweating, and light those abs on fire!
Remember: The plank is a powerful exercise. Strengthening your core muscles can help with everything from stability to helping prevent back pain to sculpting that waistline.Start in tabletop, with hands underneath shoulders and knees underneath hips. Brace core; lift knees and step feet back so that legs are straight and feet are about hip-width apart. Your body should be in a straight line from head to heels.
For circuits, do all exercises back to back without rest; where there are multiple rounds, take a maximum of 60 seconds of rest between rounds. When it comes to plank holds, you can do either the straight-arm plank or the forearm plank. You can also mix things up by doing half of the holds in one plank and half in another. For example: If you're doing 30-second plank holds, do 15 seconds in forearm plank and then 15 seconds in straight-arm plank. Or, try a forearm plank in one round of a circuit and a straight-arm plank in the second round.Rozalynn S.
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