Challenges are great fun for most people. It is an easy and competitive way to achieve goals. These achievements can be made even more special when they fall in the realm of fitness. So when you read about 30-day challenges to get rid of love handles of flatten your tummy or even become stronger then you simply have to ‘sign up’ isn’t it? And truly it does not get easier than the 30 day plank challenge.
Why the plank?
There are so many exercises out there when it comes to reducing your stomach and strengthening your core. The plank has caught on like wild fire because it:
· Does not need any special equipment.
· Can be done virtually anywhere.
· Offers a pretty fast and safe way to meet your fitness goal.
· Is known for its effectiveness too.
In 30 days you can see the result with this challenge too.
First the form
It is advisable to start with the proper plank form. Your forearms should be on the ground – shoulder width. Your legs should be stretched out and balanced on the balls of your feet. When you lift your body off the floor, your forearms continue to be in touch with the ground but your hips, back and thighs lift and form an almost straight line. The balls of your feet, forearms – these are the only contact points.
Keep the muscles of your ab in engaged mode – imagine that you are trying to get your navel to touch the ceiling! Do not lift up your hips because this will strain your back. Maintain steady breathing rhythm. And take it easy all the way through.
The 30 day plank challenge
The easiest part of this challenge is the fact that it involves you to do just one exercise – the plank. There are rest days involved and increase in time involved but there is no complex series of exercises. So make a commitment to doing it everyday and see the difference for yourself.
You start with holding the position for just 15 seconds on the first day and on the 2nd and 3rd, you do it for 20 seconds each. Day 4 should see you doing it for 30 seconds. Day 5 is rest. The same pattern follows for the next few days. So start with 35 seconds on Day 6 and then add 5 more seconds – making it 40 seconds – for the 7th and 8th day. Day 9 is 50 seconds and then rest on Day 10.
This pattern will continue until Day 24. So the block of Days 21 to Day 24 (4 days) will see you doing 95 seconds, 100 seconds, 100 seconds and 110 seconds. Day 25 you rest. The last stage of this challenge is Days 26 to Day 30 and here is how you plan them:
· Day 26 – 100 seconds.
· Day 27 - 30 seconds.
· Day 28 -110 seconds.
· Day 29 – 30 seconds.
· Day 30 – 2 minutes.
Oh yes, please do remember to measure your stomach before taking on the challenge to see the way your body is responding to it all!