5-Minute Plank Challenge
One of the reasons I chose the plank challenge for the month of February is because it is a great exercise to strengthen your core and it works out as many different muscle groups all at once. Besides the fact that it is a full body workout, it is something you can do anytime and anywhere.
Here are some tips to make sure you have a good form during the plank.
1. Your hands are placed comfortably on the ground, either with your palms on the ground or fists clasped together.
2. Your feet are hip-width apart. You should be balancing on the balls of your feet.
3. Your spine is totally straight.
4. Your tailbone should be tucked so that it's aligned with your spine, not sticking into the air.
5. Your glutes — butt muscles — are squeezed tight.
6. Your belly button is drawn in toward your spine.
7. Your lats — back muscles — should be flexed and pulling away from the floor.
8. Your body is in one straight line.
This month, we will train to hold a 5-minute plank by building up our physical strength and endurance. Below is the training program. Please do not forget to tag me at @nicolettebell
Day 1: Plank (20 seconds) Side plank (20 seconds each side) Leg lift (15 seconds) x 2
Day 2: Plank (30 seconds) Scissor Kick (20 seconds) x 2 Flutter kick (20 seconds) x 2
Day 3: Plank (30 seconds) Leg lift (15 seconds) x 2 Flutter kick (20 seconds) x 2
Day 4: Plank (45 seconds) Side plank (20 seconds each side) Scissor Kick (20 seconds) x 2
Day 5: Plank (45 seconds)
Day 6: REST
Day 7: Plank (1 minute) Side plank (30 seconds each side) Leg lift (20 seconds) x 2
Day 8: Plank (1 min 15 sec) Scissor Kick (30 seconds) x 2 Flutter kick (30 seconds) x 2
Day 9: Plank (1 min 30 sec) Leg lift (20 seconds) x 2 Flutter kick (30 seconds) x 2
Day 10: Plank (1 min 45 sec) Side plank (30 seconds each side) Scissor Kick (30 seconds) x 2
Day 11: Plank (1 min 30 sec)
Day 12: REST
Day 13: Plank (2 minutes) Side plank (45 seconds each side) Leg lift (15 seconds) x 3
Day 14: Plank (2 min 15 sec) Scissor Kick (30 seconds) x 2 Flutter kick (30 seconds) x 3
Day 15: Plank (2 min 15 sec) Leg lift (15 seconds) x 3 Flutter kick (30 seconds) x 3
Day 16: Plank (2 min 45 sec) Side plank (45 seconds each side) Scissor Kick (30 seconds) x 2
Day 17: Plank (2 min 30 sec)
Day 18: REST
Day 19: Plank (3 minutes) Side plank (1 minute each side) Leg lift (20 seconds) x 2
Day 20: Plank (3 min 15 sec) Scissor Kick (30 seconds) x 2 Flutter kick (30 seconds) x 3
Day 21: Plank (3 min 30 sec) Leg lift (20 seconds) x 2 Flutter kick (30 seconds) x 2
Day 22: Plank (3 min 45 sec) Side plank (1 minute each side) Scissor Kick (30 seconds) x 2
Day 23: Plank (3 min 30 sec)
Day 24: REST
Day 25: Plank (4 minutes) Side plank (1 minute each side) Leg lift (20 seconds) x 2
Day 26: Plank (4 min 30 sec) Scissor Kick (45 seconds) x 2 Flutter kick (30 seconds) x 3
Day 27: REST
Day 28: 5 MINUTES OF PLANK!!!!
If you have any previous injuries, please consult your doctor before joining this challenge. Also, if you cannot hold the form properly or feel pain, stop immediately.
5-minute straight plank is the goal but I would say just aim for as much as you can. The fact that you are getting stronger everyday is something to celebrate.
Let’s do this fellow PLANKERS!!!