Did I do this before? I thought maybe I had but looking back at past posts it seems that I didn’t actually post a separate Plank Challenge but plans were also included in the 30 Day Ab Challenge.
I noticed a few of my friends doing a version of the Plank Challenge on Facebook this past month so I figured I might as well get in on it too and share it with you.
Now, I plank all the time. I do it at the gym, in my classes, when I’m bored. And I make the girls in my boot camp classes plank all.the.time. They hate me. 🙂
Planks are one of the best exercises because it works and strengthens so many areas of the body. Think about it – when you’re in proper plank position how many parts of your body are engaged? Core, back, shoulders, arms, wrists, neck, legs, ankles, butt…everything is working here.
There are two basic planking positions you can choose from for this challenge:
The low plank:
or the high plank:
and of course there is a beginner/modified version (*note – you can modify the high or low plank):
The proper form of either of these planks is to ensure a straight line from head to toe. Be sure not to strain your neck or let your back sink (or butt raise)…these will only lead to injury, AND if either of these occur then you’re not engaged properly and defeating the purpose.
There is no shame in modifying your plank (or any exercise, for that matter) – whether it’s from the start or you’re halfway thru your daily challenge and need to take a knee a for a second or two or go fully into the modification. If you’re feeling shaky or weakness or pain that’s your body telling you to smarten up and take it a little easy. You can’t go beast mode if you’ve got a broken back or wrist.
So, since we’re at the end of January, take the next day or two to “practice” your plank and then for the next 30 days enjoy the challenge.