SharynF Posted October 29, 2013 Share Posted October 29, 2013 I just picked this up on FaceBook and I am going to do a Whole30 Plank during November. Anyone want to join me from Friday? I am going to give it my best shot even if I don't hit the target time towards the end of the month. Who's in? The 30 Day Plank Challenge will send your core strength through the roof!Day 1 - 20 secondsDay 2 - 20 secondsDay 3 - 30 secondsDay 4 - 30 secondsDay 5 - 40 secondsDay 6 - RESTDay 7 - 45 secondsDay 8 - 45 secondsDay 9 - 60 secondsDay 10 - 60 secondsDay 11 - 60 secondsDay 12 - 90 secondsDay 13 - RESTDay 14 - 90 secondsDay 15 - 90 secondsDay 16 - 120 secondsDay 17 - 120 secondsDay 18 - 150 secondsDay 19 - RESTDay 20 - 150 secondsDay 21 - 150 secondsDay 22 - 180 secondsDay 23 - 180 secondsDay 24 - 210 secondsDay 25 - 210 secondsDay 26 - RESTDay 27 - 240 secondsDay 28 - 240 secondsDay 29 - 270 secondsDay 30 - PLANK FOR AS LONG AS POSSIBLE!!Benefits of Plank Exercise:*It strengthens your lower back*It develops your core muscles – which include the abs, back, hips and the butt. *Helps you to avoid injuries and encourage good posture*Can be done anywhere*Develops your abdominals by targeting the rectus abdominisThis is a beginner routine.. everyone starts somewhere! Depending on your Fitness level.. this can be done once/day, if you are new to fitness.. OR if you are more experienced.. try for 2-3X/day! Usual caveats apply re checking with your own doctor etc before starting an exercise routine. Link to comment Share on other sites More sharing options...
Roz Griffiths Posted October 29, 2013 Share Posted October 29, 2013 I'm in! Link to comment Share on other sites More sharing options...
trezkholl0806 Posted October 29, 2013 Share Posted October 29, 2013 In! I wanted to do this last month and it didn't happen. Link to comment Share on other sites More sharing options...
jent103 Posted October 29, 2013 Share Posted October 29, 2013 I'm in too! Link to comment Share on other sites More sharing options...
WunderHase Posted October 29, 2013 Share Posted October 29, 2013 Sharyn, you can hit the target time if you take a short break when you feel like you can't hold it anymore and then continue until you hit the target in total time. For example, if you can only hold it for 45 seconds, then take a 45 second break and continue. Do another 30 seconds and have a 30 second break, and so on until the total time in plank position reaches 270 seconds. That way you'll know that you've reached a tangible goal other than just doing it. I'm pretty sure it's also still quite effective :-) Besides, if you can hold that position easily for a long time, you're doing it wrong! :-) Link to comment Share on other sites More sharing options...
WunderHase Posted October 30, 2013 Share Posted October 30, 2013 You know what, I'll join your challenge as well :-) I was thinking that I already have an exercise plan, but there's no harm in adding this to it. Especially as I can do it at home. I've had some lower back problems and this would be great for it. I actually really suck at holding planks (but I know I do them right, as a physical therapist has checked me doing it), so this would really be a challenge for me. I'll aim for the times listed, taking breaks if I have to. Link to comment Share on other sites More sharing options...
missmary Posted October 30, 2013 Share Posted October 30, 2013 sounds like a fun challenge! I would take wunderhase's recommendation seriously, though: if you continue holding the plank longer than your can maintain good form, other body parts/muscles will take over and actually can do more harm than good! I think the intent of the challenge would be met breaking the longer planks up into smaller segments with short rest between, and that would be a good way to make sure you are strengthening your abs instead of jacking up your shoulders, etc. Link to comment Share on other sites More sharing options...
SharynF Posted October 30, 2013 Author Share Posted October 30, 2013 I agree about form over time. My lower back lets me know when my form goes. I shall give it my best shot - that's all we can ask of ourselves isn't it? Link to comment Share on other sites More sharing options...
snowflower Posted October 31, 2013 Share Posted October 31, 2013 I'm in. The gym I go to has an ongoing 5-minute plank challenge.....I tried once and made it to 1 minute 45 seconds. This will be great training for that! I'd love to have my name on the board. Link to comment Share on other sites More sharing options...
Wynne Jones Posted November 1, 2013 Share Posted November 1, 2013 Sounds like a plan! I'm in too, starting tomorrow. Link to comment Share on other sites More sharing options...
SharynF Posted November 1, 2013 Author Share Posted November 1, 2013 It's Day 1 in the UK and I am just about to get down and dirty with my living room carpet. See you in 20 seconds! Good luck to the eight of us signed up so far Link to comment Share on other sites More sharing options...
Roz Griffiths Posted November 1, 2013 Share Posted November 1, 2013 That reminds me! Let's see if i can manage that long without being used as a climbing frame Link to comment Share on other sites More sharing options...
Roz Griffiths Posted November 1, 2013 Share Posted November 1, 2013 Done! I didn't get stood on, though i did get a cat's bum in my face for a bit. I'm dreading the longer planks! Link to comment Share on other sites More sharing options...
drtracyb Posted November 1, 2013 Share Posted November 1, 2013 Lol. I did a plank challenge for a workout group start day at my gym, and the challenge was to stay in the plank as long as we could. I held for 1 minute 45 seconds. My lower back was really mad at me and continues to be mad at me 4 weeks later. So be careful! I will start with the 20 seconds and work up. Link to comment Share on other sites More sharing options...
jent103 Posted November 1, 2013 Share Posted November 1, 2013 Day one is done! Does anyone know whether it's better/more effective to plank on your hands as opposed to your elbows? I tend to prefer my elbows, I think because my wrists get tired, but I'm wondering if the fact that it feels "easier" is a sign I should be doing it on my hands! Link to comment Share on other sites More sharing options...
WunderHase Posted November 1, 2013 Share Posted November 1, 2013 There are ways to make it more challenging, but I'm not sure if using your hands instead of elbows would be the best way to do that. As for the challenge itself, I'm sorry I'm going to have to remove myself from the list, as I'll no longer be participating in these forums. I do wish you all the best of luck though! With planks and everything else! :-) Link to comment Share on other sites More sharing options...
ThoughtsFromJules Posted November 1, 2013 Share Posted November 1, 2013 I should probably try 1 plank first to see if I can even do one for 5 seconds first! lol Hmmm ok I tried it....10 seconds was a challenge. So do I just rest for a bit and try again? I want more core strength and this seems like a fun challenge as well as a quick way to build in some fitness to my day. I am all for doable. It probably doesn't help that I have like 70lbs to lose! I am in, I will do my best to improve my time each day....won't probably be able to keep pace with the guidelines but I will challenge myself all the same. Link to comment Share on other sites More sharing options...
Roz Griffiths Posted November 1, 2013 Share Posted November 1, 2013 Day one is done! Does anyone know whether it's better/more effective to plank on your hands as opposed to your elbows? I tend to prefer my elbows, I think because my wrists get tired, but I'm wondering if the fact that it feels "easier" is a sign I should be doing it on my hands! I find it easier on my elbows, but my yoga teacher described that as "the hard way" I guess there's less pressure on your wrists when you're on your forearms - plus that's the way the lady in the picture up the top ^ is doing it Link to comment Share on other sites More sharing options...
trezkholl0806 Posted November 1, 2013 Share Posted November 1, 2013 Day one is done! Does anyone know whether it's better/more effective to plank on your hands as opposed to your elbows? I tend to prefer my elbows, I think because my wrists get tired, but I'm wondering if the fact that it feels "easier" is a sign I should be doing it on my hands! On your elbows is easier, on your hands is harder because you are having to hold your body up more - my shoulders start getting tired! Link to comment Share on other sites More sharing options...
SharynF Posted November 2, 2013 Author Share Posted November 2, 2013 Day 2 - 20 seconds. I did mine before we went out on our bikes. GO! Link to comment Share on other sites More sharing options...
Roz Griffiths Posted November 2, 2013 Share Posted November 2, 2013 Did my 20secs this morning, the cats & kids were otherwise engaged Link to comment Share on other sites More sharing options...
KellyF Posted November 2, 2013 Share Posted November 2, 2013 Oooh, can I join in? I know I'm a day late, but I want to try this, Link to comment Share on other sites More sharing options...
amberino21 Posted November 3, 2013 Share Posted November 3, 2013 I would do it on my elbows - I have quite weak wrists though and would probably fail due to that before my abs had had enough! If you're getting sore arms, transferring your weight differently may help you stay up longer - changing the position of your feet (pushing further forward or back) changes the feeling in your arms...you could also try wider/narrower feet. If you can't do them on your feet, drop down to your knees! Link to comment Share on other sites More sharing options...
SharynF Posted November 3, 2013 Author Share Posted November 3, 2013 DAY 3 - 30 seconds GO!! Link to comment Share on other sites More sharing options...
Wynne Jones Posted November 3, 2013 Share Posted November 3, 2013 Today we move on to 30 seconds, right? Going well so far! Link to comment Share on other sites More sharing options...
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