The plank is a simple exercise with major benefits for your body. Aside from adding strength to your abs, it also strengthens your back muscles, creating support for your spine.

How to Do a Proper Plank?

Laying on a yoga mat or carpet, place your elbows and forearms on the floor, keeping upper arms at 90 degree angle. Press your toes down and lift body off the ground. You will be in a similar position to a push up; only your arm position is different. Hold this position as long as you can.

Keep your back and legs straight, and be sure to breathe steadily. It’s tempting to hold your breath but doing so restricts oxygen to the muscles holding you up, and will make you lose balance and strength quickly.

Planks are a great alternative to crunches or addition to a mid-body workout regimen.

The Challenge:

Whether you’ve just started to exercise for health reasons, or been active for years, I encourage you to take the plank challenge. Our society has become one accustomed to lots of sedentary time. This will help strengthen your back and encouraged better posture.

Day 1:

Start with 5 planks, holding at least 30 seconds each, or as long as you can stand. Be sure to use day 1 as your trial day to get position of arms and straight back correct. Using a mirror can help you see your body and how well it’s paralleled to the floor.

Consecutive Days:

Each day following the first, dare to add 1 additional plank to the total you do. But there’s more! I also encourage you to add 30 seconds of time to each plank each day.

So on day 2, you would do six planks for 1 minute each, and on day 3, you would do seven planks for 1 1/2 minute each, etc… Doing this build up will reinforce your arms, back, and determination to better health.

Compete with a friend

Challenges are even better with a friend! So encourage a friend to do this one with you, and try to best each other. Or be each other’s time keeper. Making a brag board that keeps track of your progress will make completing the days growing commitment so much fun.