.
Table of Contents
- How to do the 7 Day Plank Challenge
- Tips for Success
- Results of the 7 Day Plank Challenge
- FAQs
- Pros and Cons of the 7 Day Plank Challenge
How to do the 7 Day Plank Challenge
The 7 day plank challenge is a simple but effective exercise routine. Each day, you will aim to hold a plank for a certain amount of time. Here are the steps:- Day 1: Hold a plank for 20 seconds
- Day 2: Hold a plank for 30 seconds
- Day 3: Hold a plank for 40 seconds
- Day 4: Hold a plank for 50 seconds
- Day 5: Hold a plank for 1 minute
- Day 6: Hold a plank for 1 minute and 15 seconds
- Day 7: Hold a plank for 1 minute and 30 seconds
Step by Step Guide
1. Start in a push-up position, with your hands shoulder-width apart and your feet hip-width apart. 2. Lower your forearms to the ground so that your elbows are directly under your shoulders. 3. Keep your body in a straight line from your head to your heels. 4. Engage your core muscles and hold the position for the designated amount of time. 5. Rest for 30 seconds between each plank.Tips for Success
To get the most out of the 7 day plank challenge, follow these tips:- Start slow: If you're new to planking, start with shorter holds and work your way up.
- Focus on form: Keep your body in a straight line and engage your core muscles to get the most out of each plank.
- Stay consistent: Stick to the challenge each day, even if it's difficult.
- Take breaks: If you need to rest during a plank, take a break and then continue.
- Track your progress: Write down how long you hold each plank each day to see your progress over time.
Results of the 7 Day Plank Challenge
So, what can you expect from completing the 7 day plank challenge? Here are some of the results:- Improved core strength: Planking targets your abs, obliques, and lower back muscles, leading to increased strength and stability.
- Better posture: A stronger core can help improve your posture and reduce back pain.
- Increase in overall strength: Planking engages multiple muscle groups and can lead to increased overall strength and endurance.
- Weight loss: While planking alone won't lead to significant weight loss, it can be a great addition to a weight loss program.
FAQs
What if I can't hold a plank for the designated time?
It's okay if you can't hold a plank for the entire time at first. Start with shorter holds and work your way up.Is planking safe for everyone?
Planking can be safe for most people, but if you have any health concerns or injuries, it's best to consult with a healthcare professional first.Can I do other exercises while doing the 7 day plank challenge?
Yes, you can still do other exercises while completing the challenge. Just make sure to give yourself enough rest between exercises.Pros and Cons of the 7 Day Plank Challenge
Like any exercise routine, the 7 day plank challenge has its pros and cons. Here are some to consider: Pros:- Can be done anywhere, without any equipment
- Targets multiple muscle groups
- Can lead to improved core strength and posture
- Easy to modify for beginners
- May not lead to significant weight loss on its own
- Can be difficult for those with wrist or shoulder injuries
- May not be challenging enough for advanced fitness levels
