[30-DAYS PLANK CHALLENGE] The Thirty-Days Plank Challenge

Do you want to participate to the 30-days plank challenge?

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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
 

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@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!
 
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!
 
Admonius said:
I’ll give it a go. I do planks as a part of my gym routine but that’s not every day.
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I’m glad you’re giving it a go! The first days are very easy, but it gets tougher and tougher.
 
ludwig525 said:
Day 4 @ 30 - missed a few days; picking this back up.
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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!
 
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