Another week, another fitness challenge. If you’ve read my one-week bodyweight lunge and bodyweight squat experience, you know that I’m no stranger to one-week bodyweight workouts. This time I’m trying to do a 1 minute plank every day. 1 week.
You may be wondering why the Plank Challenge? Well, now that I’ve avoided the peak-time hype of the Plank Challenge (I was a little late to the party for this event) and learned more about its myriad benefits, I was intrigued to give it a try. Despite regularly weight training, my upper body strength is still developing, so I would like to see if I can improve this in a week. Plus, you can’t go wrong with a more defined and strong core.
I will be on the same level as you. I’m familiar with the plank, but it’s not my favorite move. But if you express anything as a challenge, you’ll suddenly want to do it (competitive spirit, me?). As a health writer and self-proclaimed fitness junkie, I’ve hosted many forearm workouts and high planks. That being said, I’ve never stopped and thought about exactly why strength training is an essential part of a respectable strength training routine (perhaps it’s a good idea to focus on when you can strength train). (Maybe because I was too busy) Stop planking).
And you know what? I was seriously impressed (and a little scared) when I learned that a simple plank trains multiple muscles in your abdomen, back, shoulders, arms, and glutes. It’s the very definition of a full-body workout, and even better, it’s a great low-impact strength-training exercise, so it’s on-trend as well.
I knew it was time to give it a try, so I embarked on a one-week challenge. Read on to find out how I succeeded.Plus, don’t miss out on how marie claire ukAllie Head, senior health editor at , continued to strength train every other day and also provided a guide to strength training for beginners and strength training at home.
I tried doing a 1 minute plank every day for a week – this is how I succeeded
What is a board?
First things first, what is a plank? For beginners, the plank is a relatively easy isometric exercise that really packs a punch.
“The plank is a basic bodyweight exercise that targets your core muscles,” explains Paige Verity Davis, personal trainer and founder of The Fun Fitness Coach. “You need to maintain a position similar to the top of a push-up, keeping your body in a straight line from head to heels. Your core muscles, including your abs, obliques, and lower back, are engaged as you extend your arms to support your weight. Stabilize your spine and pelvis.” Still confused? Imagine pressing your hands and feet against the floor.
So far, it’s so simple, but the simple plank uses a variety of muscle groups at the same time, so you’ll get plenty of training benefits. Simple, effective, yet full-bodied? Consider me sold.
What are the benefits of plank?
Love it or hate it, the benefits of humble planks are undeniable. Research (like this study published in the Journal of Sports Science & Medicine) shows that the plank exercise not only targets your superficial core muscles (commonly thought of as your “abs”), but also your deep core muscles. It has also been shown to be effective in strengthening.of transversus abdominispelvic floor, diaphragm, etc.), which are essential for strength, stability, and control.
“The main benefit of the plank is that it builds a strong, stable core, which is the entire belt around your belly button,” explains personal trainer Tej Patel. “One of the best isometric exercises for toning your abdominal muscles, the plank improves your posture by strengthening your stabilizing muscles, increasing shoulder strength, and strengthening your lower back and glutes. Research shows. This has also been shown to be effective in improving lower back pain.”
As you probably know, what is a strong core? So It goes far beyond aesthetics. “This part of our body is essential not only for improved sports and health performance, but also for good, functional movement in daily life,” agrees Patel. “Even simple tasks like gardening and housework will feel easier if you have a strong core.”
Need more convincing? If you’re as competitive as I am, planks are for you. perfection How to challenge yourself. Whether you stick with it longer or add variations, it’s easy to measure your progress. And there’s nothing more motivating than knowing you’re improving. If you don’t like crunches (no matter how hard you try, your neck won’t like them), planks are a good alternative.
How to do a plank with correct form
Ready to give it a try? As with any strength-based exercise, it’s essential to establish solid form with planks to not only avoid injury but also get the most benefit from the movement.
If you’re new to planking, personal trainer Kirsten Whitehouse recommends following these steps to develop proper form.
- Start by lying on your back with your elbows under your shoulders (for stability) and your palms on the floor in front of you. Keep your spine in a neutral position, keeping your eyes on your fingertips.
- Next, straighten one leg by tucking your toes under and lifting one knee off the floor. Shift your weight onto your elbow and toes and lift your other knee off the floor. If you struggle with this step by slipping backwards or falling to the floor, try using a wall to push your feet at first. Remember that what we are looking for is solid stability.
- Once you have lifted everything but your forearms and toes off the floor, press your pelvis down. This should feel like you’re pulling your belly button inward.
- Keep your core conscious at all times by squeezing your core and pushing your hips up slightly. Hold it as long as possible!
I tried a 1 minute plank every day for a week – here’s what I thought
From day 1 to day 3
I went into my first day confident, satisfied that I knew how to execute the moves correctly. And then we left at the end of the (rather brutal) barre strength class.And surprise, surprise – it was So It was much more difficult than I expected. Maybe it’s the fact that I had already done some serious strength training that day, or maybe it’s the anxiety caused by looking at the clock, but never before have a minute passed so slowly. did. After just over 10 seconds, his arms were shaking and he was sweating. It’s safe to say it wasn’t what I expected.
But I told myself I could do something difficult, especially if it was just for one minute. Suffice it to say I was more grateful to have crashed to the mat when 60 seconds were up.
On the second day, I decided to tackle planks first. Hoping that overnight I’d get the strength I needed back in my arms, and then you know what?it really did It makes you feel a little better. Note to self: Don’t train your arms to failure beforehand. Interestingly, I noticed that my abs were turned on in a way I hadn’t noticed before. I felt like I leveled up by paying a little more attention to my form. My arms were shaking along the way, but sheer determination alone kept me going. Could it have been any easier?
On the third day, I realized that what I was actually experiencing was time slowing down. Yes, his minute of planking is officially longer than his minute of doing almost anything else. As the seconds ticked down agonizingly slowly, I had to really dig deep and remind myself of its benefits. However, it felt a little less brutal than the first and second days. My abs also felt a little sore, which is proof that I was training them properly (we can’t argue with DOMS, right?).
From day 4 to day 7
On the fourth day, I felt like I had really achieved it. I happily rocked my forearms back and forth and shifted my hips slightly from side to side, mentally celebrating my progress. I was crushing it. I thought I’d do a little reading on this subject. And as the saying goes, pride comes before a fall. I (mistakenly) thought it was getting easier because I was getting stronger, but it turns out all my little tweaks were actually giving my muscles a little break. Reluctantly, I returned to my original static hold.
By the end of the challenge, I was cheekily thinking about adding more time to the plank. This is a bold move, but it’s good to push yourself, right? After hearing stories of people holding poses for 5 and even 10 minutes, I was ready to step up. Rather than risk overdoing it, we sought advice from experts. Was I too ambitious?
“How long to hold a plank is very personal and varies from person to person,” Whitehouse advises. “If you want to level up, hold it down for as long as you can, then hold it down for another 1-3 seconds. In this way we slowly build strength and force our muscles (and mindset) to It adapts and makes it stronger.”
Always a competitive person, I was determined to get 5 more seconds and was overjoyed when I achieved a 70 second hold on day 6.
This week is coming to an end and I can’t say I’m disappointed that the plank challenge is almost over. Doing more dynamic activities will increase your motivation. To be honest, I never felt that I was getting too strong, but perhaps a week is not enough for him. That being said, I now recognize the benefits of planks and have improved my form. I’m definitely going to incorporate planks into my regular routine. every Day.
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What would happen if you did a plank every day for a week?
Simply put, results vary from person to person and based on fitness level. Similarly, if you’re performing a plank with incorrect form, you’re only risking injury rather than improving your fitness.
However, as personal trainer Tej Patel points out, the benefits of doing planks regularly are myriad, and this simple move strengthens your core, strengthens your abdominal muscles, improves your posture, and strengthens your shoulders. You can expect to strengthen your lower back and gluteal muscles.