Our 30-Day Plank Challenge For A Solid Core

by Danny Cullen

The 30-Day Plank Challenge is a celebration of one of the body’s most important area. A strong core is like the foundation of a house. Without it, the house may stand perfectly fine, but in a heavy wind, it could blow over. With a good foundation, the home will stand in the face of whatever the world can throw at it.  

Having a solid core isn’t just about strength in the most important place in your body, either. A well-worked core looks better, and it translates to so many other activities, like running, biking, surfing, yoga, etc. It also can protect you against injury, prevent back pain and improve posture. There are so many reasons why a solid, healthy core is a pivotal element of health. 

Also on Z Living: How To Prep Your Mind, Body, And Home For Getting In Shape

So how do you go about achieving a healthy, solid middle?

Enter the plank. You know the plank. Anyone who’s ever been in a gym does. And there’s a reason for that—it’s easily one of the most effective core-strengthening exercises out there. Unlike crunches or situps, the plank engages all of the muscles in your midsection, including the obliques. It also works your shoulders and calves!

Like any habit, integrating the plank into your workout can be tough. The key is repetition, and without a program that can be difficult to do. 

Like some celebrity trainers, we put together a simple 30-day challenge that will help you become a planking master.

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You’ll start from just fifteen seconds per-set and work your way up to three minutes by the end of the month.  The beginning might be easy, but trust me, by the end of the month, you’ll definitely feel the pain. You’ll also have mastered the form of the and will be able to carry the new knowledge and habit with you moving forward.

The key of this challenge is to focus on your form. Keep your body in a straight line, from heels to shoulder. Some common errors are sagging hips and hunched shoulders. Hips should be held up and your glutes clenched (to provide a base), and your shoulders should be directly over your wrists.

Follow this plan for 30 days and you’ll be a plank master in no time.

30-Day Challenge

Day 1-2

6 sets, 15 seconds on, 30 seconds rest.

Day 3-4

6 sets, 20 seconds on, 40 seconds rest.

Day 5-6

6 sets, 25 seconds on, 50 seconds rest.

Day 7-14

6 sets, 30 seconds on, 60 seconds rest.

Day 15-18

5 sets, 40 seconds on, 60 seconds rest.

Day 19-20

4 sets, 50 seconds on, 60 seconds rest.

Day 21-22

3 sets, 60 seconds on, 60 seconds rest.

Day 23-25

3 sets, 90 seconds on, 90 seconds rest.

Day 26-28

3 sets, 120 seconds on, 120 seconds rest.

Day 29 

3 sets, 150 seconds on, 150 seconds rest.

Day 30

3 sets, 180 seconds on, 180 seconds rest.

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