Printable Beginner 30 Day Plankchallenge How to do the 30 Day Plank Challenge Ready to get started on the 30 day challenge Here are the steps you need to take for success Grab your free download below and ensure it s ready for each day s workout Start with day one and follow the instructions for each day noted on the plank calendar
Watch the first minute of this video that shows proper plank form Get into a push up position put your forearms on the ground shoulder width apart and lift your lower body off the ground Make sure to put your weight on your forearms Straighten your body visualizing one line from your shoulders to your ankles This beginner 30 day plank challenge is a much better introduction to the plank It allows you to work within your own fitness level get used to proper form and can offer a good starting point for those who want to progress to the original plank challenge or to something else entirely If you want to give it a try print out the picture above
Printable Beginner 30 Day Plankchallenge
Printable Beginner 30 Day Plankchallenge
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Take The 30 day plank Challenge Challenges 30 day plank Challenge
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30 days with the plank challenge 30 day plank Challenge 30 day plank
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Planktober is a 30 day plank challenge for beginners Get your free plank challenge calendar and learn about the proper form and benefits of planking Even if you ve never planked before you can take this challenge I ve included plank variations below for any fitness level so even if you can t get up and down off the floor you can You can strain your back and that won t do you any good So even though this 30 Day Plank Challenge For Beginners starts off with only holding a plank for 15 seconds if that s too much for you then chose one of the modifications or cut the time down to 10 seconds or even 5 seconds
Keep your elbow directly below your shoulder with your forearm out in front perpendicular to your body 2 To perform high plank place your hand on the ground directly below your shoulder and lift yourself up 3 Keep your body in a straight line including your neck 4 Day 1 Forearm Plank A Start in a table top position on the floor with hands stacked directly under shoulders knees bent and stacked directly under hips and feet hip width apart Lower one forearm down to the floor at a time elbows in line with shoulders Plant palms firmly on the floor or create gentle fists
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Put your weight onto your forearms and straighten your body Make your body into a straight line from your shoulders to your ankles Squeeze your core tight and keep it contracted throughout the entire exercise Tip Squeezing your abs is the most important part of the exercise This 30 day plank challenge starts the participant at a 60 second plank and works up to a 3 minute plank It accomplishes this by progressively increasing the amount of time under tension for each plank increasing the number of sets and by introducing more difficult variations like walking planks and superman planks Below you ll
Forearm Side Plank Lie on one side with your legs extended stacking your feet on top of each other If this is too difficult you can stagger one behind the other for better balance Place your forearm on the floor with your elbow stacked under your shoulder and your palm face down on the floor Are you ready to strengthen your core and much more Read on to see if a 30 day plank challenge is right for you
30 Day Beginner Plank Challenge Printable Pdf Template Calendar Design
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Printable Beginner 30 Day Plankchallenge - Keep your elbow directly below your shoulder with your forearm out in front perpendicular to your body 2 To perform high plank place your hand on the ground directly below your shoulder and lift yourself up 3 Keep your body in a straight line including your neck 4