Do you want to have a challenge for the next 30 days and feel fitter than ever? Join me in the 30 day plank challenge for beginners!
This month I ramped up my fitness again and decided to work out three times per week. While that is going fine, I notice that my core is lacking the strength to do the workouts to my full ability.
To increase that, I’ve decided to do a 30 day plank challenge for beginners and take you with me on the journey.
I checked out the regular plank challenge and they are either building up from 60 seconds as a starting time or building within a week from 20 seconds to 60 seconds (and going as far as 400 seconds).
That’s not for me! I want to take a challenge that I can stick with, not notice halfway it’s beyond my reach.
So I decided to make my own beginner plank challenge, that is suited for my current level of fitness.
When you’re trying to get better and you’re working towards something that is too much for your body at this moment, you’ll definitely not feel better. It’s frustrating more than anything else.
Perhaps after doing the beginner plank challenge for a couple of times, I can go on to the higher level fitness. We’ll see.
Whenever you’re thinking about doing a beginner 30-day plank challenge, I got you. It will get challenging at some point, that is the moment that you need to stick with it in order to get the result you want.
Check your current fitness level and adjust the challenge when you need to.
30 Day Plank Challenge For Beginners
This 30 day plank challenge for beginners allows your body to get used to the planks you’re doing every day. The increases are relatively small in the beginning to help you to build core strength.
You increase your strength but because of the small increases it won’t be overloaded or become too much for you.
The beginner 30 day plank challenge is an introduction to the plank which allows you to build your fitness levels steadily. You can pay special attention to your form to make sure you’re not exercising the incorrect muscles.
It’s still a challenge, which means that towards the end it will get challenging. I want to ask you to stick with it as long as you can.
When you really can’t stretch it anymore, stick to your highest number of seconds and try to increase it daily with 5 seconds. I found that really works for me!
Do you want to give it a try? Print out the plank challenge for beginners image above and get started!
How To Do A Plank
Planking is not second nature per se. Many people have probably already done it, but be sure to read the section carefully to know you have good form. If you’re not having proper form, you may hurt your back.
Watch the first minute of this video that shows proper plank form:
- Get into a push-up position, put your forearms on the ground shoulder-width apart, and lift your lower body off the ground
- Make sure to put your weight on your forearms
- Straighten your body, visualizing one line from your shoulders to your ankles
- As the plan as an ab exercise, squeeze your core throughout the entire exercise – this is the most important part. When you squeeze your abs you will keep your body straight automatically and start building your core.
The plank is a great and short exercise to get in shape!
What Are The Benefits Of Planking?
Why the heck would you put yourself through planking? Well, we aren’t exactly doing it because we’re having such an amazing time doing it.
The benefits of planking are:
- It will build your core muscles relatively quickly
- Planking will improve balance and posture in the long term
- A stronger core improves your ability to do other exercises
- Toning of several muscle groups, including your abs and upper arms
The thing I like about planks is that it’s a full-body workout with quite a high intensity. I don’t know about you, but everything is burning when I hold my plank – gluten, belly, biceps, triceps, torso, butt, yes – everything.
Planking is one of the best bodyweight exercises and ab exercises out there. I also love burpees, push ups, lunges, squats, crunches, sit-ups, and a HIIT workout(high intensity interval training).
While planking probably won’t give you an instant six pack, it is a great core workout that will make you get fit.
Of course, there are more general benefits of being fit and having a healthy body. Including:
Are Your In?
Planking is a great exercise and I learned to love it when I was still studying. I was part of a rowing club and every time we went for practice, we needed to plank one minute as part of the warm up.
I had no issues doing it back then, but when I tried it now I couldn’t do it without my body starting shaking. That’s when I realized the plank is a great exercise to strengthen your ab muscles, build muscle mass, get in shape, and workout at home. That’s why I want to pick up my planking again and want to take you with me!
It’s not about doing as much as you can, that’s how you get injuries and will not make it in the long term.
Listen to your body. When it’s easy for you, you can decide to add 10 seconds every day. When it’s hard for you, you can decide to subtract 10 seconds every day. When you’re having a hard time, blasting loud music will definitely work!
Don’t skip the rest days but allow your body to recover.
If working out can bring issues for you or you have any medical conditions, see your doctor before starting with this 30 day plank challenge.
I challenge you to stick to it for at least 30 days. Do you exercise daily and keep doing it! You will notice some great benefits.
However, after your 30 days are up, exercise will be part of your lifestyle and it will be great to keep going. Health should be your number 1 priority, meaning that you should keep active after you’re completed the challenge as well.
This is just the beginning of your fitness journey. Once you have complete this 30 day plank challenge for beginners, you have already built up some core strength – which is a great foundation to build upon.
Are you joining me on my 30 day planking challenge for beginners?
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