Now it's plank time! After the holidays, people are planking like crazy in their living rooms. On Facebook, Insta and Youtube starts one Plank Challenge after the next.
The Plank Challenge promises a lot. You can get slim and toned with just a few minutes of planking a day.
But is it really possible? We took a close look at the Plank Challenge.
Table of contents
What is Planking?
The plank (also called plank or planking) is a fitness exercise that is performed without equipment. When you perform it, you strengthen the center of your body. The plank is nothing more than a forearm support that trains your body as a whole in a few seconds.
You start in the push-up position. However, you support yourself on your forearms and tense your abdomen, legs and buttocks. Now you are as stiff as a board.
This sounds quite simple at first, but it's a real challenge. Depending on the training condition, the muscles start to tremble after a few seconds. During the exercise, your whole body is under maximum tension.
What is the benefit of this core exercise?
The plank is a full-body exercise in which only your own body weight provides stability and strength. You can do this exercise absolutely anywhere and you don't even necessarily need a training mat. The hip and gluteal muscles as well as the deep torso and back muscles are addressed during the forearm support.
If you practice planks every day, you will have fewer problems with your back and suffer less from sports injuries, because the whole body and especially the trunk is stabilized by this exercise. The workout with your own body weight will also significantly improve your posture.
Let's take another quick look at the benefits of planking:
- Planking is also suitable for beginners. The exercise can be greatly varied by small changes.
- A 30 Day Plank Challenge means little time commitment and maximum success.
- The risk of injury is very low - unless you have elbow or shoulder problems.
- Planking provides a strong core and improves body awareness.
- You'll prevent back pain and maintain good posture.
The training plan: 30 days Plank Challenge
You want to join? Great! We've put together a 30 Day Plank Challenge Plan that will get you started right away.
Especially for beginners in sports it is very difficult to do "real" planks. That's why we have collected versions for everyone. So there are no excuses :)
To the abdominal legs butt workout plan
Under the Plank Variations you will find the training plan.
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Planks for beginners
You need to build some muscle first. Normal planks will overtax your body if you are completely untrained.
- Start on your knees
- Place the hands under the shoulders
- Buttocks down, coccyx and abdomen in
- The back is straight. Attention: Danger of hollow back!
- Hold the position
Planks for advanced
- Support yourself on your toes
- The legs are stretched
- The elbows are under the shoulders
- The back is straight
- Hold the forearm support
Planks for professionals
- Start again on your toes
- The elbows are under the shoulders
- Your body forms a line
- Now lift one leg off the floor and perform the planks with one leg. Alternatively, lift one hand. Or one hand and one leg
- Hold this position for the specified time
As a pro, that's still not enough for you? Then you should familiarize yourself with the best Plank variations. There is guaranteed something that will make even you sweat :)
19 Plank Variations You'll Love!
Well then, once you've got yourself sorted, you're ready to go. By the way: You can start as a pro and when you run out of steam, simply switch to the advanced program.
How does the Planking Challenge work?
They usually (but not necessarily) start at the beginning of the year.
Most Planking Challenges last 30 days. Every day a few seconds are added. Depending on the challenge, you start with either 20 or 30 seconds.
Once a week you are allowed to take a break.
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After 30 days, you'll be at 270 seconds of planks. And then you've already completed the Plank Challenge.
During the planking ...
... you need to check your posture and hold the position
Make sure you have good posture! The most common mistakes are dropping the hips, stretching the buttocks in the air and hunching the shoulders forward.
If your body starts to shake and you want to stop, hang in there a little longer. You'll know something has changed when you follow through with the exercises and see results every day!
... adjust the position if you can't hold it
You lack strength to hold the position? Then it is better to adjust the position instead of relying on false planking.
It's easier if you switch from your toes to your knees. This way you can keep to the exercise duration without cheating or continuing with a pot belly and butt in the air.
Hanging in there when it's not so easy right now is what will move your body forward and let you see results.
What the Plank Challenge really brings
Slim, slender and all the love handles are suddenly gone? Oh, if only it were that simple. Even if some challenges promise that - unfortunately, it doesn't work.
What you need to know: The effect is not huge in purely visual terms. You won't lose a lot of body fat or build up a lot of muscle through challenges. And what you definitely won't get is an ultra-flat stomach.
But that is not the goal of Planks.
What will definitely improve is your body tension. Planking strengthens your core muscles. That is, especially your abdomen and back.
And that can be seen very quickly in your attitude.
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Can I lose weight with the Plank Challenge?
No. And you should question every site and organizer that promises you that. In the 5 minutes you burn just 50 calories. However, you can lose weight indirectly. Namely, if you use the challenge as an introduction to a sporty life.
From the third week it becomes really strenuous. Because then you have to hold the Plank Challenge for one minute.
But don't get us wrong: the Challenge is anything but pointless.
Basically, it is very good to build muscles. They ensure that we burn calories even at rest. However, the Plank Challenge is not enough for this.
Losing weight with the Plank Challenge is possible if you include it as part of your workout. In other words, you should also focus on endurance training and muscle building.
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Why you should participate in the Planking Challenge
Even if you don't get a toned tummy from it, it's worth taking the Plank Challenge.
You are independent of location and time
Planks are stabilizing and strengthening full-body exercises. You simply perform them with your own body weight. This gives a very big plus point for the Challenge.
You can really join in anywhere. A training mat makes it more comfortable, but is not mandatory.
Planks are a good start
Are you planning to become more athletic? Then the Challenge can help you. To really get going, it helps to build up some muscles.
Once you have overcome this challenge, nothing can stop you. Immediately afterwards, think about how you can really get started.
The Challenge trains the entire body
Pretty much your whole body. With the forearm support you strengthen your abdomen, arms, legs, hips, buttocks, torso and back. And here in each case the deep-seated muscles that are usually much too short in everyday life.
If you regularly get into the plank position, you can prevent back problems. Also, forearm supports will help you be less prone to sports injuries.
You will notice that your posture improves greatly.
Motivation is greater in the team
Many lack the motivation to really get started with sports. That's where the Plank Challenge comes in handy. With daily exercises and so many people taking part in the challenge, the motivation to keep going is great.
On Instagram and Facebook, you can coordinate with like-minded people. And thus get started in your sporty life. Provided you stick to the challenge and don't stop training afterwards.
You challenge yourself
With the Plank Challenge, you challenge yourself every day. Every day you grow a little bit beyond yourself.
It's motivating to watch how you get a little better every day. But let me tell you this: it's not a walk in the park. You're going to get some pretty bad muscle soreness.
And right now it's time to persevere and motivate yourself!
Our conclusion
The 30 Day Plank Challenge will not make you slim. It won't give you mountains of muscle, and it won't flatten your stomach. But forearm support challenges can be the start of your athletic future!
Happy planking!
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