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 workout routine again and decided to work out three times per week. While that is going fine, I noticed that my core lacks 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. It will be an at-home workout that doesn’t have to be done at the gym.
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 suited for my current fitness level.
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 a couple of times, I can reach a higher fitness level. 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 when you need to stick with it 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
Planks are one of the best bodyweight workout exercises out there. It is strength training and cardio workout in one. You are sculpting your waist, doing abdominal exercises, and it is fat burning. It is short and sweet, so why not do it regularly?
The 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 it won’t be overloaded or become too much for you because of the small increases.
The beginner 30-day plank challenge is an introduction to the plank, allowing you to steadily build your fitness levels. 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. Please stick with it as long as you can.
When you can’t stretch it anymore, please stick to your highest number of seconds and increase it daily by 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 do not have 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 plank is an ab exercise, squeeze your core throughout the entire exercise – this is the most important part. When you squeeze your abdominal muscles, you will keep your body straight automatically and start building your core.
The plank is a great and short exercise to get in shape!
Different plank variations are:
- High plank position – where you start in a push-up position and hold that for the set amount of time.
- Side plank – where you start with your body turned and put one underarm on the floor and lift the other arm to the ceiling. Your feet are also turned. Make sure to keep your upper body straight and your knees slightly bent.
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.
- It will be easier to get a flat belly and lose fat around your midsection.
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, pushups, lunges, squats, crunches, sit-ups, pilates, and a HIIT workout (high-intensity interval training).
While planking probably won’t give you instant six-pack abs, it is a great core workout routine that will make you get fit. Your abs will get toned, and it’s one of the best total body workouts.
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 I couldn’t do it without my body starts shaking when I try it now. 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 if 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, a great foundation to build upon.
Are you joining me on my 30-day planking challenge for beginners?
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