28-Day PLANK Challenge

I’m a strong believer in plank – just ask my clients – because it targets so many muscle groups at once! It’s especially good for strengthening the lower back, which is a common problem area for many of us. Practicing this pose on a regular basis strengthens your abs, back, chest, shoulders and butt, improves your posture, and helps you kick ass while you’re running *and* in all of your everyday activities!

That’s why the February challenge is 28 days of plank! We’ll work up from 20 seconds to 2 minutes over the course of the month.

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Download the full schedule here.

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In case you’ve never done a plank, or are looking for a refresher, here’s what you need to know:

This is what it looks like:

How to do a plank hold:

1. Start in pushup position, with your forearms on the ground instead of your hands.
2. Your elbows should line up directly underneath your shoulders. Toes on the ground.
3. Squeeze your glutes and tighten your abs and lower back muscles.
4. Keep a neutral neck and spine, and avoid letting your shoulders sag.
5. Create a straight, strong line from head to toes.
6. Hold that position.

Form tips:

1. Don’t let your hips sag down to the ground (swayback) – this will put strain on your lower back.
2. Look down at the ground. This is a good prompt for maintaining a neutral neck position.
3. If you can’t hold a full plank at first, start with your knees on the ground, or straighten your arms and hold the pose with your hands. 
4. Breathe deeply and evenly – this will help you stay in the position for a longer time.

Here’s what it looks like using your hands instead of forearms:

Ready? Print out the full schedule and hang it up in a prominent location – then check off each day’s assignment after you complete it.

In 28 days, you’ll have a stronger core and can amaze your friends by holding a plank for 2 minutes!  Who’s in?

Check out the other fitness and running challenges HERE.