Have you heard of the 28 day planking challenge?! It’s a goal-oriented work-out regime with that lovely touch of ambition or competition mixed in! Great for those who love to overcome a good challenge, while working towards your health goals in an entertaining way, or a nicely scheduled work-out for the person who wishes to build up their “core” strength but doesn’t have the time for a 30-45 minute fully body workout!
Your “core” doesn’t just affect your abdominals, but your back, glutes and thighs as well!
Working your core is something that can be easily done at home because it doesn’t require any specialized gym equipment and often relies on your ability to resist gravity while maintaining good form in order to work the particular core muscle groups.
The reason it is referred to as your core is not just because many of the muscle groups are located at center mass of your body, but also because of how much those particular muscle groups affect your posture and spinal alignment (i.e the muscles which hold up your body at its core).
Building up your core can have a big impact on your overall fitness!
Because your core muscles help dictate your posture and balance, they’re fitness can help you be fit in a number of practical ways. For example anything from allowing you to lift heavy objects without putting extra strain on your spine to deftly picking a fragile glass from the top shelf without wobbling.
Unfortunately, it does take aerobic activity to burn fat, but when you add core training to your workout you will be toning the muscles underneath any extra fat that you may have leaving a pleasant surprise underneath to show what you worked so hard for all along, those toned muscles!
Planking is the standard core exercise which engages all your core muscles!
While planking allows you to build and tone muscle and engage all the core muscle groups it’s important to note that the very nature of the plank is to maintain good form which doesn’t put any stress on your spine or back.
These planks will be what build those lower back muscles you may neglect when you slouch throughout the day or at work, and what shapes that butt everyone is looking for! An added bonus is that planking actually stretches all the muscles you are working on, which means that over time (or as you complete THE CHALLENGE!) you will begin to notice increased flexibility!
Below is the challenge schedule, and I challenge all of you out there to give it a go! Don’t worry, the idea is that you will be building those muscles over time, and today is as good as any to take the plunge! Do the challenge with a friend or family member, and add “stakes” like who can hold their plank the longest each day for a little added spice! I believe in you!
The 28-day planking challenge
DAY 1 – 20 SECONDS
DAY 2 – 20 SECONDS
DAY 3 – 30 SECONDS
DAY 4 – 30 SECONDS
DAY 5 – 40 SECONDS
DAY 6 – REST
DAY 7 – 45 SECONDS
DAY 8 – 45 SECONDS
DAY 9 – 60 SECONDS
DAY 10 – 60 SECONDS
DAY 11 – 60 SECONDS
DAY 12 – 90 SECONDS
DAY 13 – REST
DAY 14 – 90 SECONDS
DAY 15 – 90 SECONDS
DAY 16 – 120 SECONDS
DAY 17 – 120 SECONDS
DAY 18 – 150 SECONDS
DAY 19 – REST
DAY 20 – 150 SECONDS
DAY 21 – 150 SECONDS
DAY 22 – 180 SECONDS
DAY 23 – 180 SECONDS
DAY 24 – 210 SECONDS
DAY 25 – REST
DAY 26 – 210 SECONDS
DAY 27 – 240 SECONDS
DAY 28 – Hold as long as possible
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