A bunch of friends from FB are working through the 30 day plank challenge. I thought I would share the program here for anyone who is interested in giving it a try.
The idea is that you do a plank each day and build on your time each day with rest days built in. There are several ways to do a proper plank and it is best to start the program with which ever modification works best for you and your fitness level.
You can start with a forearm plank. Lay on the floor, place your forearms on the floor shoulder width apart, tuck your toes under and then left your body up. The focus to have a straight line from the top of your heads down to your heels. http://www.womenshealthmag.com/fitness/plank-exercise
The link above shows the progression and form for a forearm plank and then up to a full plank. The link also takes you through a progression for more complex plank moves. Side arm plank is a good way to engage different core muscles and can be done from forearm or straight arm plank start positions. Please be careful trying these until you have been doing plank for a while so you do not sustain an injury.
As with any new exercise routine you need to really focus on form and listen to your body. When you are getting started you may have a little shaking as your body adjusts to your muscles strengthening so it ok to push yourself to that point. Do not go to the point where you are straining yourself to hold the pose.
It is ok to mix different variations. You can do a forearm plank and go down to your knees for part of the duration. You can do the same with a full plank and go to your knees. You are still working your upper body and core just with slightly different muscles groups.
Give plank a try today.
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