30 Day Plank Challenge

Starting May 1!  Challenge yourself to follow this plan and increase your core strength in 30 days with planks,  A plank is an isometric hold of the abdominals that strengthens your entire core and works your shoulders too.  

HOW TO DO A FOREARM PLANK (pictured below):

1. Starting in a kneeling, prone position. Place feet shoulder-width apart. Keep feet, ankle, knees, and hips in a vertical plane. Place the palms of the hands flat on the floor shoulder-width apart (elbows should be pointing directly back – not out to the side.
2. Drop the elbows to the floor (one side at a time) and place them under shoulders. Forearms should be parallel.
3. Move the feet back one at a time allowing the abdomen and hips and legs to rest on the floor.
4. Elevate the hips. Hips and shoulders should remain parallel to the floor while the legs are straight.
5. Keep the head/neck in a neutral position.
6. Tighten the core by drawing the belly button to the spine and hold the position.
7. At the end of the repetition, return to a resting position.*

*description from the National Federation of Personal Trainers

Don't let your hips sag too low or go too high.  Your head should remain in line with your spine (don't drop or raise your head - keep it neutral). There should be a straight line from your head to your heels.

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CHALLENGE DETAILS:

The 30 days are outlined on the graphic below.  

Each day has either a time to hold the plank or indicates a rest day.  If you miss a day close to a rest day, just swap those days out.  

By the end of the 30 days you will be holding a 1 minute plank.  If you can already hold a plank for 1 minute, then double the time on each day.  For example, rather than doing 10 seconds on day 1, you would hold the plank for 20 seconds.  Continue doubling each day's time and you will be up to a 2 minute plank by the end of the month.

I will be posting bonus plank moves on Facebook and Instagram so follow me there!  Post about your plank progress and use #jilldplankchallenge  ​

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