Plank Challenge
14k Rose Gold Square & Diamond Earring
Available at: Gabrielle Jewelry
Photography: Jillian Clark
Location: Guest House Raleigh
Words by:
Charman Driver
For years I’ve been instructing women on how to build strength through various forms of movement and exercise. In almost 20 years of teaching, Plank pose is still the one practice that gets the most groans of loathing from everyone. You may not like it, but it’s one of the best exercises you can do to build core muscle, gain stability, and achieve overall balance with added benefits to lower back, hips and arms.
Plank pose is simple, you can take it anywhere, and it doesn’t cost anything to do it.
You want to see some major results? Do the 30-day Plank Challenge and at the end of it, you’ll turn that frown upside down.
Plank:
1. Come to your hands and knees on the floor. I prefer to stay up on my hands with straight arms (as opposed to down onto the forearms). Keep your hands shoulder-width apart.
2. Engage your core, soften you ribs, and keep your back and butt in the same line. Try not to sag so the back arches or lift the bottom up. Keep a straight line from head to toe.
3. Now tighten your abs and hold. Grab a timer and go for it!
The 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: 210 seconds
Day 26: REST
Day 27: 240 seconds
Day 28: 240 seconds
Day 29: 270 seconds
Day 30: 300 seconds