The Plank. Looks easy enough, right? The truth is, the Plank is one of the most difficult and challenging positions to perform. Doing the Plank properly requires focus and determination, balance and strength. Shoulders, core, legs, glutes – basically your entire body. Here is a challenge for you that we think will take you and your Plank to the next level in 14 days.
2 WEEK PLANK CHALLENGE!
Instead of building up to a five-minute basic plank, this challenge involves holding the five variations described previously for the designated time listed below. It also incorporates rest days, so while you can hold off on planks that day, you can (and should) still do other workouts such as cardio. If you need more than two weeks to build up to the full one minute of each move, by all means listen to your body and take as many days as necessary.
Day one |
10 seconds each |
Day two |
15 seconds each |
Day three |
20 seconds each |
Day four |
Rest |
Day five |
25 seconds each |
Day six |
30 seconds each |
Day seven |
35 seconds each |
Day eight |
Rest |
Day nine |
40 seconds each |
Day 10 |
45 seconds each |
Day 11 |
50 seconds each |
Day 12 |
Rest |
Day 13 |
55 seconds each |
Day 14 |
60 seconds each (you made it!) |
1. Plank
Balance on the hands and toes with the body in one straight line, hands underneath the shoulders and feet hips-width distance apart.
2. Side Plank – Right Leg Lift
Balance on the left hand and the outside edge of the left foot with the body in one straight line. Raise the right arm and leg in the air.
3. Reverse Plank
Balance the body on the hands and heels with the body in one straight line.
4. Side Plank – Left Leg Lift
Balance on the right hand and the outside edge of the right foot with the body in one straight line. Raise the left arm and leg in the air
5. Elbow Plank
Balance on the forearms and toes with the body in one straight line, elbows underneath the shoulders.
Susy Sedano is a Content Producer at Digital Wellness, a fitness enthusiast and an avid cook of healthy meals. She prides herself on creating healthy dishes for family and friends, and is always on the hunt for new workouts and recipes! Despite her hectic non-stop work and fitness schedules, she is a “girl’s girl” and a student of life!
Want more from me? Find me on Facebook, Instagram, or Pinterest.