Take this 30-day plank challenge to get the strongest core and toned arms

Are you looking to strengthen your core and tone your arms? You’re in luck! We have the perfect solution for you – the 30-day plank challenge. It’s not as difficult as you might think to achieve those fitness goals. With just a few minutes of commitment each day, you can achieve that hourglass figure you’ve always dreamt of.

But First, The Ground Rules

Before we dive into the challenge, let’s lay down some ground rules:

You are reading: Take this 30-day plank challenge to get the strongest core and toned arms

1. Take this plank challenge seriously and commit to it every day. No Sunday breaks allowed!

2. Timing is crucial, so make sure to hold your plank and time yourself. And don’t forget to stretch before and after.

3. Stick to the rep cycle for optimal results. No missing reps if you want to see the challenge work its magic.

4. Don’t forget to warm up and cool down with five minutes of stretching. Toe touches, arm stretches, calf raises, hamstrings stretches, and child’s pose are all great options.

5. For the duration of the challenge, follow a healthy diet. Say goodbye to complex carbs, fried food, and sugar. Instead, indulge in freshly-cut fruits.

Let the 30-Day Plank Challenge Begin!

Day 1: Straight Arm Plank

Beginners: 10 planks for 30 seconds each

Intermediate: 10 planks for 1 minute each

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Advanced: 10 planks for 2 minutes each

Day 2: Side Plank

Beginners: 10 planks for 30 seconds each (on each side)

Intermediate: 10 planks for 1 minute each (on each side)

Advanced: 10 planks for 2 minutes each (on each side)

Day 3: Forearms Plank

Beginners: 10 planks for 30 seconds each

Intermediate: 10 planks for 1 minute each

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Advanced: 10 planks for 2 minutes each

Day 4: High Plank with Shoulder Tap

Beginners: 10 planks for 30 seconds each or 10 taps on each shoulder

Intermediate: 10 planks for 1 minute each or 15 taps on each shoulder

Advanced: 10 planks for 2 minutes each or 25 taps on each shoulder

Day 5: Plank Jacks

Beginners: 10 planks for 30 seconds each or 15 plank jacks

Intermediate: 10 planks for 1 minute each or 25 plank jacks

Advanced: 10 planks for 2 minutes each or 50 plank jacks

Day 6: Plank with Hip Dips

Beginners: 10 planks for 30 seconds each or 10 dips on each side

Intermediate: 10 planks for 1 minute each or 15 dips on each side

Advanced: 10 planks for 2 minutes each or 25 dips on each side

Day 7: Commando Plank

Beginners: 10 planks for 30 seconds each or 10 commando moves from each hand

Intermediate: 10 planks for 1 minute each or 20 commando moves from each hand

Advanced: 10 planks for 2 minutes each or 25 commando moves from each hand

Remember to take a 30-second break between each plank.

Congratulations! You’ve completed the first week. Now, it’s time to repeat the entire plan again!

Why Choose the 30-Day Plank Challenge?

1. Strong core and arms are the foundation of any fitness routine. Need we say more?

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   This challenge offers dual benefits – weight loss and muscle building.

3. Time is precious, and this challenge saves you a lot of it.

4. No equipment required! You can do it anytime, anywhere, no need for a gym membership.

5. Improved posture is an added bonus.

6. It’s a full-body workout, targeting multiple muscle groups simultaneously.

7. Say goodbye to flabby areas as it tightens your body.

8. Goodbye backache! The plank challenge helps reduce back pain.

9. Get ready for a perkier booty as it shapes up your glutes.

Plank with Confidence

Here are a few pointers to keep in mind while doing your plank:

1. Choose a non-slip surface to avoid any accidents.

2. For a better grip, use a mat.

3. Breathe! Don’t forget to inhale and exhale throughout the plank.

4. If you experience cramps, release the plank and stretch.

5. Keep your neck straight to avoid strain.

6. Maintain a parallel back, no hunching!

7. And finally, don’t forget to stick your butt out.

Are you ready to take on the 30-day plank challenge? Lace-up those workout shoes and let’s get started!

Sources: https://ncvc.org
Category: Health