most of us have a love-hate relationship planksWe know that this move effectively strengthens the core and we can see and feel the benefits of doing planks consistently. often dislike
Personally, I do a lot of exercise, such as running, indoor cycling, rowing, and strength training, but I’m not particularly trained to do it. core work It has all kinds of consistency.
So it probably wouldn’t surprise me if I wasn’t the kind of person who could hold a board for a few minutes. You might give up prematurely when your abs start to shake. But when I see people sharing posts on his social media that he conquered his three-minute-plus plank, I’m truly in awe (and wondering if it’s even possible). I even think about it!). Admittedly, I’m a little jealous.
So when I heard that 30 day plank challenge Progress from a basic 10-second forearm plank on day 1 to a 5-minute plank on day 30 (yes, you’re reading that!) by adding just 10 seconds a day.
Here is the schedule:
| First day | the 2nd day | Third day | 4th day | Day 5 | 6th day | Day 7 |
| 10 seconds | 20 seconds | 30 seconds | 40 seconds | 50 seconds | 60 seconds | 70 seconds |
| Day 8 | Day 9 | 10th day | Day 11 | Day 12 | Day 13 | Day 14 |
| 80 seconds | 90 seconds | 100 seconds | 1 minute 50 seconds | 2 minutes | 2 minutes 10 seconds | 2 minutes 20 seconds |
| Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | 20th day | Day 21 |
| 2 minutes 30 seconds | 2 minutes 40 seconds | 2 minutes 50 seconds | 3 minutes | 3 minutes 10 seconds | 3 minutes 20 seconds | 3 minutes 30 seconds |
| Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 |
| 3 minutes 40 seconds | 3 minutes 50 seconds | 4 minutes | 4 minutes 10 seconds | 4 minutes 20 seconds | 4 minutes 30 seconds | 4 minutes 40 seconds |
| Day 29 | 30th day | |||||
| 4 minutes 50 seconds | 5 minutes! |
So what was it like?
the task is way It is difficult, but I am much happier than I thought. It started off easy enough. I cruised underwhelmed for the first few days. 10 seconds, 20 seconds, or even 30 seconds? Sure, I got this.
Related article
However, things quickly deteriorated. By day 4 and his 5th, the challenge started to test my limits. Adding 10 seconds each day might not sound like a big deal, but I could see just how hard just adding a few seconds could be.
And they weren’t just physically difficult.I started to get bored and frustrated when I tried to hold the plank for longer than 60 seconds. got a new product Plankpad PRO ($99), which is essentially a well-made wobble board to rest your forearm on while holding the plank.
Yes, it makes the plank harder and requires the core muscles to work harder to keep the plank pad from falling to one side or the other. But where this nifty gadget shines is an app that lets you play interactive games. in the meantime You plank (think fruit ninja).
spent time playing games so much faster. I was shaking the whole time and I was definitely sore at first the next day, but suddenly on my forearm he didn’t mind hovering for three minutes. I’m really looking forward to doing plank.
I know mental difficulties are part of the plank challenge too. It was made.
Believe it or not, we made it to the end. On day 30, she did a 5:3 plank. It’s been three days since the challenge officially ended and he’s still adding seconds each day. I’m slicing his virtual fruit like a crazy skilled ninja while playing the Plankpad PRO game.
Hey, it could be 10 minutes by the end of January!
Our editors independently select these products. Purchasing from links may incur a Well+Good fee.
