30 Day Plank Challenge

Begins April 1st

Benefits of Plank

• strengthens arms, wrists, spine & back
• tones the abdomen
• decreases low back tension & pain

How to do Plank

• come to hands and knees (all 4’s)
• place wrists under shoulders
• spread the fingers and point the middle finger forward
• parallel the wrists to the short edge of the mat in front of you
• press even from thumb to pinky (especially into the pointer finger)
• rotate your upper arms outwards, and broaden the collar bones
• keep your shoulders directly over your wrists as you step one foot back, and then the other foot back into plank
• try to keep hips level as you step back, and to not hike them up
• push the floor away with hands and balls of feet
• lengthen from the top of the head through the feet
• hug the belly in towards the spine

Modifications

• keep one knee to the floor or lower both knees immediately after stepping feet back
• keep hips forward so that the body is still in a plank shape with the knees to the floor

30 Day Schedule, April 1st - 30th
Day 1 - April 1 - 20 seconds
Day 2 - April 2 - 30 seconds
Day 3 - April 3 - 40 seconds
Day 4 - April 4 - 50 seconds
​Day 5 - April 5 - 50 seconds
Day 6  - April 6 - rest day
Day 7 - April 7 - 50 seconds
Day 8 - April 8 - 60 seconds
Day 9 - April 9 - 60 seconds
Day 10 - April 10 - 70 seconds
Day 11 - April 11 - 80 seconds
Day 12 - April 12 - 90 seconds
Day 13 - April 13 - rest day
Day 14 - April 14 - 90 seconds
Day 15 - April 15 - 100 seconds
Day 16 - April 16 - 110 seconds
Day 17 - April 17 - 120 seconds
Day 18 - April 18 - 130 seconds
Day 19 - April 19 - rest day
Day 20 - April 20 - 130 seconds
Day 21 - April 21 - 130 seconds
Day 22 - April 22 - 140 seconds
Day 23 - April 23 - 140 seconds
Day 24 - April 24 - 150 seconds
Day 25 - April 25 - 160 seconds
Day 26 - April 26 - rest day
Day 27 - April 27 - 160 seconds
Day 28 - April 28 - 170 seconds
Day 29 - April 29 - 170 seconds
Day 30 - April 30 - 180 seconds