Is This Challenge For You?

Don’t worry if you can barely hold it for 15 seconds now. That’s just where we're starting.

For the Plank Challenge, you’ll be performing the basic plank each day, and the duration you have to hold the plank increases throughout the 30-day challenge.

Also, rest days are placed strategically throughout the challenge, and I encourage you to take heed. Rest days are important because they give your muscles time to heal and grow.

That's it.  Here's to a stronger core!

All you need to do is 2 things:

1. First, sign up for the 30-Day Plank Challenge.

2. Then on October 31, 2019, shoot a video of yourself holding the plank and use #iloveplanksandboobies so I can find you.  Halloween costumes are welcome!

That's it!  Let’s do this!

Rory Robertson, CPT, demonstrates variations on the plank.

If you can hold a two-minute plank no problem, first, Way To Go! 

You can still use this challenge to help you build an even stronger core and increase your plank time.

We have ways to take you to the next level.😉 Simply add one or two minutes to each day OR try one of the variations in the video!

Talk about core strength!

PLEASE NOTE:  In order for this 30-day plank challenge to work for you, it’s essential that your form is correct when performing the exercise. Improper form can actually injure your lower back and halt your progress.

Follow these directions to perform a proper forearm plank.

1. Plant forearms firmly on the ground, shoulder-width apart.

2. Stretch out your legs, stabilizing yourself with the balls of your feet.

3. As you lift yourself off the floor, make sure your body forms a straight line from the top of your head all the way to your feet.

4. Do not let your hips sink down close to the floor; this will cause strain on your lower back, which could result in a low back injury.

5. Do not raise your hips either; though this makes it easier, it will also put unnecessary strain on your lower back. Plus its cheating, making the exercise easier, so don’t do that.

6. Make sure your abs are engaged the whole time. You can do this by thinking about getting your belly button to reach the ceiling, not letting gravity take over your stomach and keeping your abdominal muscles engaged the entire time.

7. To engage your legs, squeeze your glutes together and engage your quads. The best way to engage specific muscles is to think about flexing them while you are doing the exercise.

8. Most importantly, remember to breathe. Especially as you begin holding the exercise for longer amounts of time, it is important to keep a steady breathing pattern. Try to get deep breathes, rather than keeping the breathing high in your chest. This can be hard due to the position your body is in, but the best trick to control your breathing pattern is to focus on your out breath. Your body will naturally take a breath in with the same amount of pressure you breathe out with.  

* For the 30-Day Plank Challenge, Pacific Heights Health Club will donate $1.00 (US dollar) for every whole minute that a basic forearm plank is held with proper form, for each participant that signs up for this Challenge during the month of October 2019, and posts a video of the forearm plank being performed on October 31, 2019, on Instagram or Facebook with the hashtag #iloveplanksandboobies.