Tag Archive: Plank

  1. How To Do A Plank Exercise

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    How To Do A Plank Exercise

    Learn How To Do A Plank Exercise With These Simple Steps

    Are you struggling with your plank exercise and how to find the perfect plank position? Follow these simple steps to learn the most effective way of how to do a plank exercise and start feeling the benefits of the ranges of plank exercises such as plank walks and plank jacks.

    Benefits of A Plank Exercise

    Plank helps you to build strength in your core, upper and lower body so its a good full body workout. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.

    Muscle Groups Worked:

    The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.

    how to do a plank

    Plank Variation

    If the plank is too much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.

    Step by Step Guide:

    1. Start by getting into a press up position on the ground.
    2. Bend your elbows and rest your weight on your forearms and not on your hands.
    3. Your body should form a straight line from shoulders to ankles.
    4. Engage your core by sucking your belly button into your spine.
    5. Hold this position for the prescribed time.

    If you think that you’ve mastered the technique of the plank exercise then you can check out our very own video demonstration on our youtube channel down below!

    Video Demonstration

    You can view our step by step video tutorial video on how to do a plank on our Youtube channel and make sure you subscribe to receive all our future videos.

    Ready To Take On One Of Our Challenges

    Click here for the 30 Day Plank Challenge.

    Or click here for the 30 Day Ab Challenge.

    Why not try the 30 Day Beach Body Challenge.

    The 30 Day Little Black Dress Challenge also incorporates the plank exercise into it’s routine.

  2. How To Do Plank Jacks Exercise

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    How To Do Plank Jacks Exercise

    Learn How To Do Plank Jacks Exercise With These Simple Steps

    Follow this simple step by step and video demonstration on how to do plank jacks exercise.

    Are you struggling with your plank jacks exercise? Follow these simple steps to learn the most effective way of how to do plank jacks exercise and start feeling the benefits of the ranges of plank jacks exercise variations such as the easy plank jacks exercise.

    Benefits of Plank Jacks Exercise

    Great exercise for strengthening the core and lower back, it can also be performed anywhere with the need for any equipment.

    Muscle Groups Worked:

    Rectus Abdominis, obliques, adductors, abductors and gluteus maximus.

    how to do a plank

    Plank Jack Variation

    If the jump is too much then step one foot out to each side at a time then step them both back in one foot at a time.

    This variation is a great way to boost your core, legs and butt muscles and also gives you a harder workout as you are working more of the body.

    Step by Step Guide:

    1. Start in the plank position but with the elbows bent and the weight resting on the forearms
    2. The body should form a straight line from the shoulders to the ankles
    3. Engage the core by contracting your abs
    4. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still
    5. Return the feet to the starting position and that is 1 rep

    Video Demonstration

    You can view our step by step video tutorial guide via our Youtube channel. You can also view our other exercise technique video demonstrations and make sure you subscribe to our fitness channel so that you can get the latest videos sent to you when they are released.

    Ready To Take One Of Our Challenges?

    Click here for the 30 day Beach Body Challenge

  3. How To Do Plank Walk Exercises

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    Benefits of Plank Walks

    You do not need any equipment to perform this exercise all you need is some space.
    This works your core and arms simultaneously which will improve your overall fitness levels.

    Muscle Groups Worked:

    The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.

    Plank Walk Variation

    If the plank walk is too much to begin with then you can start by performing this on your knees.
    Start in the plank position then drop your knees and cross your legs up behind you, perform the rest of the exercise as stated above.

    Step by Step Guide:

    1. Start in a press up position but bend your elbows and rest your weight on your forearms instead of your hands
    2. Your body must always form a straight line from your shoulders to your ankles
    3. Activate your core
    4. Press your body up by extending your arms one at a time
    5. Pause at the top for a moment then reverse the movement and return to your elbows, that is 1 rep
    6. You may need a mat or a towel to put under your elbows if you find the pressure to much
  4. 30 Day Plank Challenge

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    30 DAY PLANK CHALLENGE

    Try The 30 Day Plank Challenge Today

    Take up this 30 day plank challenge this month and tone up and boost your core muscles to the max and give you that summer body that you’ve always been dreaming of in time for this upcoming summer!

    The plank challenge is our most popular 30 day fitness challenges and has been taken by over 800,000 people over the past 12 months, so why not give it a go for yourself, it worked for them so join the huge amount of people using a tried and tested fitness method to stop using the same old excuses and get you into shape.

    The 30 day plank challenge only has 1 exercise which you have to do each day this includes planking for a certain amount, and then the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and get into perfect shape and boost your core strength in time for the summer season.

    You only have to do the amount of time shown on the 30 day plank challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days. But if you are feeling brave then definitely push yourself as much as you can!

    Types Of Planks

    Elbow Plank

    This is the most common plank, and what you’re most accustomed to in the form of planks. This is where you lay stomach down on the floor and put both your feet together. Place your elbows underneath your shoulders and then lift your body up into a straight plank. In order to get the best results from this exercise, you shouldn’t push your pelvis up or allow your hips to sink down too.

    Regular Plank

    This is similar to the elbow plank that was mentioned above. But the difference is that this one is a little harder. For this plank, you need to lay stomach down with your feet together. Place your hands under your shoulders, and then follow by lifting your body up into a plank position. But keep it straight. Like the elbow plank, be sure that you don’t let your hips sink down or push your pelvis up.

    Plank With Arm Up

    Get down to a classic elbow plank position and then slowly lift one arm up. Make sure that you hold this position and then repeat for the other arm.

    Climbing Plank

    In my opinion, this is the hardest variation of a plank that we will be covering. But it is very much worth it. Be sure to get into an elbow plank. Then straighten one arm and then the other, getting up into a standard plank position. Once you have done this, climb back down to get into an elbow plank, and repeat accordingly.

    Plank Challenge Social Media

    Please follow the 30 day plank challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Plank Challenge Benefits

    The benefits of completing the 30 day plank challenge really are endless. The planking exercise will help build your inner core muscles that lay the groundwork for that six pack. As your abdominal muscles become stronger, your midsection will tighten and tone up. While building your strength, the planks also increase flexibility in your posterior muscle groups. The muscles around your collarbone, shoulders, and shoulder blades will expand and stretch, as will your hamstrings and the arches of your feet and your toes.

    How To Do A Plank Properly

    How To Do Plank Jacks Exercise

    To do a plank correctly, you must engage with your abs to stay upright. Side planks or normal planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise.

    Start by getting into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

    HOW TO DO TO A PLANK EXERCISE VIDEO DEMO

    How To Do A Plank

    30 DAY PLANK CHALLENGE CHART

    30 day plank challenge chart free download

    30 DAY PLANK CHALLENGE DAILY ROUTINE

    • Day 1:  20 seconds plank
    • Day 2:  20 seconds plank
    • Day 3:  30 seconds plank
    • Day 4:  30 seconds plank
    • Day 5: 40 seconds plank
    • Day 6:  rest day
    • Day 7:  45 seconds plank
    • Day 8:  45 seconds plank
    • Day 9:  60 seconds plank
    • Day 10:  60 seconds plank
    • Day 11:  60 seconds plank
    • Day 12:  90 seconds plank
    • Day 13:  rest day
    • Day 14:  90 seconds plank
    • Day 15:  90 seconds plank
    • Day 16:  120 seconds plank
    • Day 17:  120 seconds plank
    • Day 18:  150 seconds plank
    • Day 19:  rest day
    • Day 20:  150 seconds plank
    • Day 21:  150 seconds plank
    • Day 22:  180 seconds plank
    • Day 23:  180 seconds plank
    • Day 24:  210 seconds plank
    • Day 25:  210 seconds plank
    • Day 26:  rest day
    • Day 27:  240 seconds plank
    • Day 28:  240 seconds plank
    • Day 29:  270 seconds plank
    • Day 30:  300 seconds plank

     

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