Happy PLANKSgiving!
Recently, I googled “Planksgiving Challenge” and about 450,000 results came up. So apparently, there are many of us out there who are giving thanks this year to their abs.
The abdominal muscles support the trunk, allow movement, and hold organs in place by regulating internal abdominal pressure. The deep abdominal muscles, together with muscles in the back, make up your 'core' muscles that help keep your body stable and balanced. They also protect your spine.
Strong core muscles make it easier to do many activities like swinging a golf club, getting a glass from the top shelf, and bending down to tie your shoes. Weak core muscles, on the other hand, can leave you more prone to poor posture, lower back pain, and muscle injuries.
This year, be grateful for your ab muscles, that tirelessly help you to function while you think about other things, by taking the Planksgiving Challenge! The plank exercise offers countless benefits for your core. In fact, the plank targets all your core muscles and helps you build the strength necessary to simply stand upright, support your spine during everyday movements, and prevent injury, especially back pain. Ready to start?
CHALLENGE ACCEPTED!
The Thanksgiving Plank Challenge, which begins on T-Day, is a 30-day program to strengthen the core and build up endurance. Each day of the challenge, you’ll gradually increase the amount of time that you hold a plank. By day 12 of the program, the goal is to be able to hold a plank for 2 minutes. At the end of the 30 days, the goal is to hold one for up to 5 minutes at a time.
To get started, you’ll first want to make sure you can correctly perform a high plank or a forearm plank:
Get into pushup position. For a high plank, your arms should be fully extended. If you’re a beginner, you can start by doing a plank on your knees. If you’re more advanced, you can try one on your forearms for more of a challenge.
Keep your palms and toes firmly planted on the ground, your back straight, and your core tight.
Make sure your body is in a straight line while you’re in plank position. Don’t let your back or head sag.
Hold your plank for the predetermined time. If your form begins to go at any point, drop to your knees or stop until you’re ready to return to plank position.
To do the challenge, hold your plank for the time that corresponds to your day of the challenge. The time increases by 10 seconds each day, starting with 10 seconds for the first day.
If you want a greater challenge, you can perform a 30-day T-Day “Menu” of planks. To do this version, hold each plank on the menu below for 30 seconds.
If you want other challenge options, click on the button below. Our Success Studio personal trainers will be happy to get creative based on your ability. Happy Planksgiving!