THE 15-DAY PLANK CHALLENGE

If you want to tone and strengthen your core, planks are one of the most effective ways to do so. But, you will have to push yourself beyond the basic plank, because if you don’t you will not get the most out of this move. So, we created this 15-day plank challenge to put you through your planking paces. The start will push you through some basic plank variations, and later on you’ll be doing some advance maneuvers. At the end, you’ll say I worked really hard, but here are the results!

Schedule: 

How to:

Plank On Forearms:

In a forearm plank position, feet hip-width apart, elbows directly underneath shoulders. Tighten your core, but high off the ground as your shoulders. Hold for 5 seconds, rest 5, hold 10, rest 5, and keep adding 5 seconds to your holds until you reach 30 seconds.

Static Plank:

With feet hip-width apart, hands beneath shoulders, rise up into a plank position. Keep your body in a straight line fro heels to top. As you hold the plank, squeeze your glutes and hamstrings, alon with your core. 10 30-second holds. Take 2 break after every hold.

One Arm Off :

Start with the static plank position. Make sure you’re steady and lift your left hand. Fully extend your arm out in front of you to continue the straight line. Hold 2 seconds. Do the same thing with your other arm. 10 reps each side.

One Leg Off :

Start in a static plank position again. Lift your left leg until you get your foot as high as your shoulders. Make sure you’re squeezing the lower abs. Keep your hips pointed toward the floor. Hold for 2 seconds and lower your leg. Repeat with the other leg. 10 reps each side.

Arm And Leg Off:

Static plank position. Slowly extend your left arm in front of you, and your right leg behind you. Try not to let your butt rise up as your lift and hold. Keep your back flat. Hold for 2 seconds. Repeat with the opposite arm and leg. 10 reps each side.

Knee To Chest Kick-Out:

Static plank position. Lift your right foot off the floor. Bring your right knee in toward the chest. Keep your back straight as you pull your knee in. Kick your right leg behind you, to get your foot as high as your shoulders. Lower your foot back and repeat. 10 reps each side.

Cross Knee To Wrist:

Static plank position. Lift your left foot, extend your leg back and slightly on the side. Bring your left knee toward the right wrist. Try to keep your hips as still as possible. Extend your left leg back, out to the side and repeat. 10 reps each side.

Plank To Push-Up

Static plank position. Keep your legs and torso still. Lower your body down to the floor. Try to keep your elbows close to your body, while bending your elbows. Push back up and repeat. 20 reps.

Plank With Gliding Disk Slide

Static plank position with a gliding disk beneath your right foot. Use a dish towel or paper plate if you don’t have a gliding disk. While you keep your right straight, glide your right foot on the side and up toward your shoulder. Glide your right foot back to the starting position repeat. 20 reps each side.

Bear Crawl 

Static plank position. Reach your left arm forward a foot, while you bend your right knee. Get your right leg in to meet your right arm. Then get back to the starting position. Repeat with the opposite arm and leg. 10 reps each side.

Military

Static plank position. Lower your body down by replacing the left hand with forearm, then right hand with right forearm.  Push back up to the static position. 10 reps leading with your left hand, then 10 leading with your right arm.

Side 

Sit on the floor on your left hip. Line your left wrist up underneath your left shoulder. Set up your feet on top of each other sideways. Lift your hips up and form a straight line with your body. Extend your right arm toward the ceiling. Do 5 10-seconds holds on each side.

Side with Leg Off

Side plank position. Lift your right leg up toward the ceiling. Try to get it high as your left shoulder. Keep your leg straight! Hold 5 seconds and lower. Repeat. Do 5 5-second holds on each side.

Side Twist

Side plank position. Reach underneath your body with your right arm, with a slight twist in your torso. Go back in the starting position and repeat. 5 reps each side.

Side Plank Oblique Crunch on One Leg

Side plank position. Lift your right arm and right leg up. Extend your arm overhead to form a straight line with your left leg. Get your right knee toward your waist in an oblique crunch and your right elbow to meet your right knee. Extend your right leg and arm back out, and lower your right leg to get on top of the left leg. Repeat. 5 reps each side.

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