A couple of years ago, the plank challenge was all the rage on social media with everyone claiming how good this workout was. While the world seems to have moved on from this trend, the benefits of planks still reign supreme. If you are tired of drooling over all those strong beautiful cores and abs on your Instagram/TikTok feed and would like to start working on yours, then the 30-day plank challenge for beginners is the best place to start.
In this article, we are going to tell you the benefits of this workout and show you how to do a basic plank as well as more variations that will help keep the 30-day plank challenge for beginners men and women fun and fresh throughout the month so you do not end up bored and give up.
If you are not sure if you should commit yourself to the 30-day plank challenge for women beginners and men, here are some benefits of this exercise that might change your mind and make you hop on the bandwagon:
While abs may not be everyone’s ultimate goal, they are certainly the goal for many others. Even if you will not end up having a six pack at the end of your 30 day challenge, you will have built and strengthened your core muscles and well on your way to this goal. These exercises are great for abs because they work all the muscles in your core, including the rectus abdominis (the “six-pack muscles” you can see), transverse abdominis (your deepest abs muscles), internal and external obliques (your sides), hips, and back muscle which are a part of your core.
What many fail to realize is that this workout, in whatever variation, exercises more than just your core. Because you are using your hands to hold yourself up, you end up working the muscles in your biceps, shoulders, and arms making them more toned and developed. If you hold the correct posture during this workout, you are also able to workout and build the muscles in your neck, glutes, and thighs, easily making the 30-day plank challenge for beginners, an everyday full body workout.
Read More: Plank Calories Burned: An Effective Exercise For Weight Loss
Popular workouts such as squats, pushups, glute bridges, lunges, and pull-ups are some of the popular workouts that can lead to back injuries if not done correctly. These exercises help build the muscles in your back and hips, giving you a stronger support base for such workouts.
Through planking on the 30-day plank challenge for beginners you are challenging your body and muscles which helps your burn calories during the workout. This, however, does not stop once the workout is over; because planking engages and helps build muscle, it boosts your Basal Metabolic Rate meaning that you continue burning calories even at rest.
Because this workout strengthens your back, chest, shoulders, neck, and abs, it makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing – two vital components of good posture.
As previously stated this 30-day plank challenge for women beginners and men will workout your core muscles and improve your posture. A good posture and strong core muscles help your body hold its own weight and carry itself with proper balance.
According to a 2018 review, exercise does not only reduce the risk of all-cause mortality, cardiovascular disease, stroke, and diabetes, but it also has incredible benefits for mental health. At the study, researchers found that the individuals who exercised had 43·2 percent fewer days of poor mental health in the past month than individuals who did not exercise.
The answer varies from one person to another.
According to one spine specialist, you should only hold a plank for 10-second intervals. According to the doctor, holding the position for too long could lead to back and spinal injuries. On the other hand, some believe that you should try holding the position for 30 seconds to a minute, and others say that the maximum show of fitness is being able to hold this position for no more than two minutes in one go.
So what is the consensus? We would advise that while on the 30-day challenge for women beginners and men, you should try holding each plank position for intervals of 20 seconds or 30 seconds at most – you can increase it to a full minute for a more challenging workout. If this feels too tiring reduce it to 10 seconds per interval and gradually increase your time to challenge yourself even more.
If you can, make sure to do 3 sets of each of your chosen variations.
Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.
When we think about starting this challenge, many of us will automatically try the basic variation either on our elbows or stretched arms with the legs straightened out behind us. If you have tried either of these versions and find yourself struggling, try the version below that is considered easier:
This variation is said to not only be good for beginners but also for people who may have some back problems as it puts less stress on your lower back.
If you have already mastered the kneeling variation or you feel that it is a little too easy for you, then you can switch to the standard plank, also known as the push-up or high plank. Here is how to do it:
Also known as the elbow plank, it is done in the same way as the high or standard variation but instead of balancing yourself on outstretched hands, you hold yourself up on your elbows and forearms.
If you want to make this variation more challenging, lift the arm not holding you up to the ceiling.
Read More: Modified Plank: Take Your Planking Game To A Whole New Level
There really isn’t a given number on how many planks you should do a day to see results. However, as previously stated, the cut off point for holding the position is two minutes (1). If you break up these two minutes into intervals that can be done throughout the day, you can do anywhere from 4 to 10 different variations in a day.
Day | Workouts | Day | Workouts |
---|---|---|---|
1 | Hold a basic plank for as long as possible and ensure to maintain good form | 16 | 30 seconds knee to elbow + 30 seconds side planks |
2 | 20 seconds standard + 20 seconds low/elbow planks | 17 | 30 seconds planks with shoulder taps + 30 seconds knee to elbow |
3 | 30 seconds elbow plank + 20 seconds side plank | 18 | 30 seconds side planks + 30 seconds hip dip |
4 | 20 seconds high + 20 seconds side planks | 19 | 30 seconds planks with shoulder taps + 30 seconds up-downs |
5 | 20 seconds high + 10 second low + 10 seconds side planks | 20 & 21 | Rest days |
6 & 7 | Rest days. Let your body and muscles recover | 22 | 30 seconds basic + 30 seconds knee to elbow planks |
8 | 30 seconds high + 20 seconds up-downs planks | 23 | 30 seconds with knee taps + 30 seconds elbow planks |
9 | 30 seconds low + 20 seconds planks with knee taps | 24 | 30 seconds plank with shoulder taps + 30 seconds plank hip dips |
10 | 30 seconds side + 20 seconds hip dip planks | 25 | 30 seconds up downs + 30 seconds high plank with shoulder taps |
11 | 10 seconds basic + 20 second low + 30 second side planks | 26 | 10 seconds low + 20 seconds side + 30 seconds up down planks |
12 | 30 seconds side + 30 seconds up-downs planks | 27 & 28 | Rest days |
13 & 14 | Rest days | 29 | 20 seconds basic + 20 seconds low + 20 seconds knee to elbow planks |
15 | 30 seconds elbow planks + 30 seconds with knee taps | 30 | 20 seconds side + 20 seconds hip dips + 20 seconds with shoulder taps |
Yes, you can. However, it is important to note that since there aren’t many side variations of this workout and so, you might get bored of doing the same workout over and over again. Instead of looking for a 30-day side plank challenge chart for beginners, try incorporating more side planks into the above 30-day plank challenge chart for beginners.
Say you have been doing the challenge for two weeks now and the challenge has stopped feeling as challenging as it was, what can you do to ensure that you keep challenging yourself?
The 30-day plank challenge for beginners is a great idea for anyone who would like to start working out and strengthen their core. However, it is important to note that this form of exercise alone is not enough to help you lose weight or finally get those abs. To achieve these things you must fix your diet by consuming healthier, more nutritious foods and add more exercises into your routine. Do some cardio and include more body weight or weighted workouts in your everyday workout plans.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!