It’s that time of year again! My annual 28 Day Plank Challenge. I’ve been doing this every February for a while now and it’s a popular challenge with my clients and friends because it’s a great full body exercise that’s not complicated and you can do it easily anywhere!
Here are the details: You will perform a plank every day for 28 days increasing the length of time that you hold the plank by 15 seconds every 4 days. I start with 30 seconds and build up to 2 minutes. However, you may choose to start with however many seconds you like! You could start with 15 seconds if you have never planked before, or you could start with more. It’s totally up to you!
Also, you choose the plank that you want to perform for the 28 days. There are 4 variations of a prone plank: elbows & knees, hands & knees, elbows & feet, or hands & feet. I would pick one and stay with it for the entire month. You could also choose a side plank, but then you have 2 planks to do each day because you would need to hold the plank on both sides for the same amount of time.
I’ve included pictures of the 4 prone planks for you as well as the calendar I will be following for my plank challenge. You can print this off to help you remember to do your plank each day and cross off the days as you go. Or make your own calendar if you are adjusting the time for holding the plank.
I hope you will take on this challenge as it is a great way to strengthen your core and it is so easy to do on your own that you really have no excuse not to!!!