Greener BeeGreen LivingStrengthen Your Core with the 30 Day Plank Challenge (Infographic)

Everybody needs a strong core. In fact, you should train your core more as you grow older. A stronger core will help you maintain an upright posture and prevent falls.

Don’t worry if you can’t hold the plank for 1 minute. This challenge will show you how to gradually work your way up to 5-minute plank.

But before you start the challenge, learn how to perform the plank properly.

How to perform:

Start in push-up position.

Bend both elbows and place your forearms on the floor (keep your palms facing forward).

Your elbows should be directly below the shoulders. And the legs, hips and torso should be aligned in a straight line.

Tighten your abs and butt muscles.

Hold that position as long as you can.


30 day plank challenge

Common plank mistakes to avoid:

Mistake #1: Sinking your hips

This is a mistake you want to avoid because it can cause lower back pain. Your hips may sink when you start to tire or if you don’t tighten your core.

Squeezing your glutes and abs will keep your body aligned in a straight line. Ask a friend to assess your form if you’re not sure whether you’re performing properly or not. Or record yourself.

Mistake #2: Looking forward

Proper neck alignment is important when performing planks. Looking forward strains your neck and spine.

Always look down and keep your neck aligned in its neutral position. Make sure your neck and face are parallel to the floor.

Mistake #3 Rounding your upper back

It’s common for people to round the upper back to compensate for a weak core. This mistake ends up straining your shoulders, neck and upper back.

To avoid this mistake, pull your shoulders away from the neck (stick your neck out). Keeping your elbows directly below the shoulders will also help maintain proper form.

Mistake #4 Sticking your butt in the air

Lifting the butt up makes plank pose less challenging. Recording yourself or asking a friend to observe your form will help you avoid this mistake.

Now that you know the mistakes to avoid, it’s time to start the 30 day plank challenge.

Leave a comment below to let me know you’ve started the challenge.

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