Workout Break – Plank Challenge

Here at Fitspot’s HQ, our employees love to take a break during the day for a plank challenge. It’s a good time to step away from our desks and make our bodies work just as hard as our brains have been working. How can you ease your office into a daily plank challenge? Try out this schedule below! 

Planking requires using your core to hold and stabilize your entire body. While engaging your abdominal muscles, you can tone your stomach and improve your posture, balance, and stability. Planks aren’t the most exciting exercises, but with time you’ll find yourself standing up straighter with strengthened abs and a stronger back.

Planks take just a few minutes of your day and can be done almost anywhere because you don’t need equipment! Check out our 28-Day Plank Challenge below to get started! It may seem like slow progress, but planks (combined with some cardio and a clean diet) are your ticket to the abs of your dreams.

As with any exercise, form is the key to seeing results. To plank, begin with your forearms on the ground with elbows directly underneath your shoulders. Your legs extended straight behind you so that your body forms a straight line from your head to your heels. Push through your heels to lengthen calves and adjust feet as needed. Pull your navel in toward your spine and tighten glutes. Keep your breathing slow and even. When you begin to reach failure, make sure to avoid a rounded spine. If you feel stress on your neck, back, or hips, reset your form to keep your spine straight and your core engaged. Hold this position as long as possible.

challenge-planks

HINT:

* Combine with the 28-Day Squats Challenge for a well-rounded plan!

* For an added challenge, try the extended arm plank with your arms fully extended, wrists below your shoulders.

* Incorporate movement by slowly tapping each knee to the floor.

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