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Video: 30-day Abdominal Plank Challenge To Tone The Body
2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10
Very exhausting but extremely effective - plank training is without a doubt one of the best basic exercises for working the whole body. It not only accentuates the abdominal area, but also strengthens the muscles of the legs, buttocks, back, shoulders and trunk. What's more, the abdominal plank offers plenty of variations that you can easily slip into your home workout. And in our article today, we encourage you to embark on the 30-day plank challenge that guarantees you a flat stomach!
When Austrian sports scientist Daniel Malik hosted a 30-day social media Plank Challenge in 2015, the event went viral and drew over 600,000 participants. Since then, the abdominal plank has become an indispensable part of the training of many athletes. Performed regularly, this popular exercise promotes strength and endurance, improves balance and posture, and helps us perform better in other sports.
30 day abdominal plank challenge: how to do it and what variations to include?
As you already understood, the abdominal plank challenge we are talking about involves performing a variation of the classic plank every day for a period of 30 days. But before you tackle the different variations of the plank, it's important to first clarify that the Plank Challenge is not a miracle fitness exercise. Without a healthy and balanced diet, you will not have muscles or a flat stomach. One of the biggest benefits of this challenge is its ability to help us improve gradually, step by step. So, do not delay and discover an overview of the exercises to practice on a daily basis!
- Day 1: start the first day with a classic abdominal plank. To do this, put yourself on the forearms (these located under the shoulders) and toes, making sure that the body is properly aligned. Contract your stomach and stay in this position for 45 seconds, performing three sets in total.
- Day 2: The second day consists of performing a low side plank with arm lift that works the lateral abdominal muscles as well as the obliques. This variation of the abdominal plank is great for getting rid of love handles. So, lie down on one side with your elbow directly under your shoulder. Lift your hips off the floor as high as possible so that the body forms a straight line. Raise your arm and hold this position for 45 seconds. Perform three sets, resting between them.
- Day 3: Continue with the classic high plank, the technique of which is the same as that of the Low Plank, but here, your palms bear all the weight. Do three sets of 45 seconds each.
- Day 4 - High Side Plank: Lie on one side and get into a high plank position. Extend your upper arm and hold the posture for 45 seconds. Do three sets on both sides.
- Day 5 - low abdominal plank on the knees: particularly suitable for beginners, this variation consists of getting into a classic low plank position, lowering your knees close to the ground being careful not to touch it and thus maintaining everything by contracting the abdominal muscles. Three sets of 45 seconds each.
- Day 6 - plank with shoulder touch: start with a high abdominal plank position. Make sure to keep your hips steady and move your right hand to tap the left shoulder. Return the hand to its original position and repeat with the left hand to touch the right shoulder. Alternate to complete three sets of 45 seconds each.
- Day 7 - dynamic plank: start with a low plank position and contract the abdominal muscles. Then raise your arms and shift into a high plank position. Return to the low position and repeat, performing three sets of 60 seconds each.
- Day 8 - combined planks: get into a low plank position. Then, switch to the high abdominal plank position, tap the left shoulder with the right hand and return to the starting position. Repeat with the left hand to touch the right shoulder. Perform three sets of 45 seconds each.
- Day 9 - Push-up plank: Combining abdominal planks with a push-up workout helps strengthen the muscles further. So, get into a push-up position, contract your abs, and hold the posture for three seconds. Do three sets of 10-12 repetitions.
- Day 10 - twist-style low plank: always start in the classic low plank position and rotate your hips lowering them left and right. Try to bring your hips as close to the ground as possible without touching it, and keep your body aligned. Do three sets of 45 seconds each.
- Day 11 - plank with legs apart: in the high abdominal plank position, this variation consists of having the legs more apart than the hips without the buttocks exceeding the shoulders. Perform three sets of one minute each.
- Day 12 - side plank with lowered hips: Intended for advanced athletes, this variation of the abdominal plank plays with the lateral muscles and fights love handles. Get into a low side plank position and raise your upper arm. Slowly lower your pelvis to the floor without touching it and return to the starting position. Perform three sets of one minute each and on both sides.
- Day 13 - Mountain climber: take the high plank position and, keeping the body in line, raise the knee, then the other, and bring it back towards the chest. Three sets of 60 seconds each.
- Day 14 - side plank with bent knee: a tiring but very effective variation for losing belly fat. Begin in a side plank position and then extend your upper arm. Keep the upper body stable and bring the upper knee towards the chest. Hold for three seconds and return to the starting position. Do three sets of 60 seconds per side.
- Day 15 - combined variant: perform two dynamic planks pulling each knee towards the opposite elbow. Then do five side planks with the knee bent. Three sets of 8-10 repetitions.
- Day 16 - X plank: Get into a classic low plank position, arms and legs spread so that they are beyond hip width. So, the body looks like the letter X when viewed from above. Contract the muscles for 30 seconds. Do three sets. This variation of the abdominal plank strengthens the shoulders and back muscles.
- Day 17 - panther plank: go into a quadrupedal position, arms under shoulders and knees under hips. Contract your abs, keep your back straight, and raise your knees about 2 cm off the floor. Hold for 75 seconds and do three sets.
- Day 18 - wetsuit: get into a side plank position, right side, feet on top of each other. Position your left hand behind your head. Slowly bring the left elbow back to the right shoulder while simultaneously lifting the upper (left) leg. Repeat the process for 45 seconds on both sides, performing three sets.
- Day 19 - Walking plank or walking plank: this variation of the abdominal plank works the shoulders, buttocks and stomach simultaneously. To perform it, get into a high plank position, legs hip-width apart and arms shoulder-width apart. Remember to keep the body properly aligned without arching the back. Next, assume the classic low abdominal plank position by bending your elbows and lowering your forearms to the floor. Perform three sets of 45 seconds each.
- Day 20 - side plank with leg lift: assume the side plank position. Raise your top leg, as high as possible. Hold for 45 seconds doing three sets and switch sides.
- Day 21 - wetsuit: get into a panther plank position. Then, start moving slowly to the right and then to the left for 75 seconds, performing three sets.
- Day 22 - dynamic side plank with bent knee: take the side plank position, lower your hips twice while simultaneously raising the upper leg. Then bend the knee towards the chest. Repeat 5-8 times, doing three sets.
- Day 23 - High side abdominal plank with push-up and rotation: start with the classic high plank position, then take the high lateral plank position. Extend your upper arm, return to the starting position and do a push-up. Repeat with the other arm. Perform three sets of 8-10 repetitions.
- Day 24 - low plank with towel: place a towel under your feet and switch to the classic low plank position. Then start moving your body back and forth for 60 seconds, performing three sets.
- Day 25 - side plank with leg lift and rotation: get into a side plank position and lift your pelvis off the ground. Then, extend your upper arm upwards and then bring it back below the waist while simultaneously lifting your upper leg. Continue for 60 seconds and switch sides. Perform 3 sets in total.
- Day 26 - Walking plank with a towel: put your feet on a towel and get into a low plank position. Build up the abs, keep your back straight, and start moving your elbows forward and then back. Three sets of one minute each.
- Day 27 - wetsuit: lie down on your right side, your right leg in front of the left one and your left hand behind your head. Crouch the left knee, bring it back to the right shoulder and return to the starting position. Perform the workout for 60 seconds and switch sides. Do three sets in total.
- Day 28 - One-legged high plank with towel: start from the high plank position and place your right foot on a towel. Bring your left knee back to your chest and return to the starting position. Repeat for 45 seconds, performing three sets. Don't forget to change the leg.
- Day 29 - wetsuit: get into a high plank position and put your feet on a towel. Then take four steps forward with your hands and spread your legs so that they are beyond your hip width. Then come back and return your legs to the starting position. Do three sets of 60 seconds each.
- Day 30 - Reverse Abdominal Plank: In addition to training the muscles of the back, thighs and buttocks, this variation of the classic plank can also help relieve back pain provided it is performed correctly. So, sit on the floor and put your hands behind you with your fingers facing your feet. Then lift your hips and push your body upwards. Contract the muscles and hold for 45 seconds with 3 repetitions.