Daily Life Improvements

Challenge Month! Planking Every day.

Challenge Month! Planking Every day.

What’s up everyone,

It’s challenge time! I wanted to give you a little workout you can do every day that doesn’t require all that much time and can have a huge impact on your life, well-being, and make you stronger and more confident all at the same time.

I’m talking about the plank.

Benefits of planking, silhouette

Easy right? It is, but its also hugely important. Planking promotes a strong core, which in turn carries over into almost all other aspects of life.


  • Abdomen definition
  • Protects your body (particularly your spine)
  • Mood improvements
  • Burn calories and increase metabolism
  • Improves posture (like LOTS)

Those are good things right? So why aren’t you planking? Lets get started 🙂

How to plank:

  1. Get into a push up position with hands directly under shoulders.
  2. Here you can either choose to plank from your hands, or you can move down onto your elbows, depending on how difficult you want to make it.
  3. Keep your abs tight and imagine a line traveling down your spine (if I laid a PVC pipe on your back, it should make 3 points of contact: the back of your head, between your shoulder blades, and your butt).
  4. Ensure that your lower back does not cave inwards, nor does your butt stick up in the air.
  5. Go until you begin to lose good form or until you can’t hold it anymore.
  6. Don’t cheat! If your form starts to go, that’s your end point. Also don’t forget to breathe 😉

The Challenge:

  • Plank every day for 1 month, adding at least 1 second to your time every day.
  • On day one, you go as long as you can go to get a baseline. From here you add 1 second every day (or more if you can!)
  • Example:
    • Day 1 – Testing day – Bob gets 30 seconds

    • Day 2 – 31 seconds

    • Day 3 – 32 seconds

    • Day 4 – 35 seconds (Bob was feeling ambitious)

    • Day 5 – 36 seconds

    • And on and on

Planks are good for you! So you should be doing them. Like yesterday. Ab pictures are encouraged, good luck 🙂

Let me know if you have any questions! Also if there is something else you would like me to write about, don’t hesitate to ask! I’m always open to suggestions.

Happy Planking.