21-Day Plank Challenge

It’s that time of year…for Alive, Fit & Free’s annual plank challenge!

How it works:

1. Every day I will do a live daily plank challenge on our challenge page (link sent to you after sign-up)
2. You can do the challenge with me live, or do it on your own time later in the day
3. After completing the daily challenge, comment on the daily challenge post for that day
4. For each comment, you will be entered to win our weekly challenge giveaway!

What is planking?

Planking is a very powerful and effective move & is one of the best exercises you can do to strengthen your core.

When doing a plank, the core muscles act as a girdle around your midsection, while the abdominals, the back muscles, the glutes, the leg muscles, shoulders, arms and calves all have a part in planking, so you can see how important this move is.

Planks are adaptable to all abilities and there are many variations on the plank. The key in a plank is to have your body in a straight line from neck to ankles. You don’t want your butt up high in the air nor do you want it to drop low creating a sag in the lower back.

Variations on the basic:
-You can stay on your knees and hands or lower your forearms to the ground.
-You can walk your feet out, turn your toes under and be in a full plank.
-You can stay standing and to the plank against a wall or table.

The goal is to hold this position for as long as possible. Each time you plank you will try to increase the time by a few seconds.

Don’t worry – on November 1st, we will do a comprehensive introduction to the plank! You can join us whatever level you are at!