Hello guys! What is the 30-DAYS PLANK CHALLENGE ? The challenge consists in holding the plank position everyday, for some seconds, for 30 consecutive days. I recommend to have a look at some fitness videos on the correct plank position to hold. This exercise strengthens your core, lower back, glutes, shoulders, and it gives you the stability and core balance to better perform in weight lifting, martial arts, or every other discipline that you practice. Holding a plank is also a good way to channel an excess of energy for self-improvement. Your 30-days plan is the following: Day 1: 20 sec Day 2: 20 sec Day 3: 30 sec Day 4: 30 sec Day 5: 40 sec Day 6: rest Day 7: 45 sec Day 8: 45 sec Day 9: 1 min Day 10: 1 min Day 11: 1 min Day 12: 1:30 min Day 13: rest Day 14: 1:30 min Day 15: 1:30 min Day 16: 2 min Day 17: 2 min Day 18: 2:30 min Day 19: rest Day 20: 2:30 min Day 21: 2:30 min Day 22: 3 min Day 23: 3 min Day 24: 3:50 min Day 25: 3:50 min Day 26: rest Day 27: 4 min Day 28: 4 min Day 29: 4:50 min Day 30: 5 min When you’ll have completed this challenge, mention me (@Gankaku) and I’ll add you to the Hall of Fame. HALL OF FAME: - @Gankaku - @roadtofreedomatlast - @Force Majeure
@isaacreboot I'm glad you're gonna try. It is a very useful exercise. Day 2 for me. I held a plank after my workout. 20 sec is very easy at the beginning, but my muscles were already tired, so I felt it.
@ludwig525 That's great! I'm glad you're gonna do this. I've read about lots of benefits of this exercise. I'm at day 3, and it is very easy so far, so I'm always doing some extra seconds, in order to reach exhaustion. I think it's gonna be tough from 2 minutes on. If you have the chance, have a look at some videos to keep a correct form. All the best for this challenge!
day 2 @20 seconds. Thanks @Gankaku I would never have thought of making a thread not directly about PMO, but I like it. Something else to do on this. Awareness always comes back to the body.
Thank you @ludwig525! Yes, it is a good way to channel sexual energy into physical empowerment and exhaustion. I'm learning a lot about myself in this no PMO period, and I'm trying to find solutions about how to change years of acquired behaviour. And physical activity really helps!
Congrats! I'm on day 5. I hold the plank until exhaustion, which happens around 2 minutes. It's so tough! I don't know what I'll do after day 17, when we'll have to exceed 2 minutes! I can feel the positive effects of the plank. I've found these interesting workouts too: The Three-Minute Perfect Plank Workout: The Two-Minute Push-up and Plank Workout: The Four-Minute Advanced Plank Workout: I've tried them, in addition to the plank challenge. The four minutes one is SO tough!
I'm glad you're picking it back up! I'm at day 10. I'm noticing that my core is getting stronger and stronger after exercising everyday. I feel good!