09 Apr
Blog

30-Day Plank Challenge and It’s Benefits

Exercising your core strength is an important way to maintain fitness and overall wellbeing. Since we often neglect our core and strength training, a 30 day plank challenge can help you overcome the negatives. Yes, this type of workout is practical and ensures your fitness game will change forever.

If you're wondering if this is just another workout on the plank, don't worry. It contains a list of everyday exercises that are simple, effective and will bring you quick results for you. In summary, they are a complete solution to your fitness goals. So don't waste your time and get on your way!

What is the 30 Day Plank Challenge?

The 30 Day Plank Challenge is an exercise program for you that will help you build your body's core strength and endurance. It contains 30 different daily exercises that you can do that are extremely versatile and efficient. With each 12 day lapse, your potential to hold a plank increases by 2 minutes. The program is safe to perform and provides stunning results that will get you started training right away. Oh, and if you're not ready to go the extra mile for an activity this might be the trailblazer for you. There are also a number of benefits that you can learn about below.

What are the benefits of this plank challenge?

The plank challenge comes with surprising benefits that will blow you away with its results. Let's take a close look at them.

Improve stability

We often suffer from instability in the body that makes us weak and lazy. However, the active plank challenge that you must complete daily will help you build your stability in a precise manner. In this way, you can acquire a solid and stable core to carry out your daily functions unhindered.

Reduces back pain

Many people suffer from constant back pain due to weakened bones in the body. However, if you do these exercises daily, you can allow your muscles to exercise and build flawless strength. As a result, the back pain will go away in no time.

Promote endurance

Over time, we find that our physical endurance is decreasing. This could pose a potential threat to our health over time. However, if you do the Plank Challenge every day, you can get rid of this problem once and for all. It helps build incredible stamina in our body that can also help us break out of injury problems and constant body aches and pains.

Strengthens every core muscle

If you are having trouble strengthening every core muscle in the body, this exercise is all you need to try. The various plank challenges for 30 days in a row ensure that you build impeccable strength in no time.

What types of plank challenges to perform?

The plank challenges are full of different plank exercises that you need to do for 30 days in a row. No two activities are alike. So you can play a change every day without feeling monotonous. As a result, every day becomes a learning experience for you. Any plank workout is easy to do and ensures you are exposed to minimize injury. So you don't have to worry at all. Some of the primary day plank workouts may include forearm planks, high-side planks, and high-plank pats on the back. Over time, the plank exercises will increase in potential, which automatically improves the plank holding strength.

How do I complete the plank challenge?

1. Get into a plank position. Your arms should be fully extended for a tall plank. If the challenge is more improvised, you can try one on your forearms.

2. Make sure your palms and toes are on the floor and your back is neutral. At this point, your core should be tight.

3. Your body should be in a straight line at this point. Don't let your head hang down.

4. Hold the position for a while. Gradually, when you feel like your shape is dissolving, lower yourself to your knees.

5. Repeat the training.

frequently asked Questions

1. Is the plank training easy?

Yes. All 30-day plank workouts are straightforward to perform.

2. Do I need a personal trainer for this?

No. You do not need a personal trainer for this training. However, if you feel the need to do so, you can rent one.

09 Mar
Blog

7 Best Plank Exercises to gain the body of your dreams

In the midst of all the other bodyweight exercises, plank training is gaining popularity every day. The practicality of this training sets it apart from the crowd. What's even better is that this exercise will help fitness freaks get accurate results in a minimal time frame

Whether you want to train your abs or activate your core, this workout is all you need. Let us help you discover the seven best home plank exercises to change your fitness game forever!

Seven Best Plank Workouts to Do at Home

Each of these exercises are easy to perform. All you have to do is follow the instructions correctly. We promise; You will get results in no time.

Side plank

1. Lie on your right side and straighten your leg. Make sure your feet are on top of each other. Now bring your right elbow under your right shoulder with your forearm pointing away from you. Make sure you create a fist. Also, keep in mind that your pinky finger is touching the floor.

2. Keep your neck straight and exhale. Now get involved with your core.

3. Try lifting your hips off the mat. Something like that leaves the support only on your elbow and the side of your right foot.

4. Remain in this position for a few seconds. 5. Repeat the workout on the other side.

Plank with leg raises

1. Pull yourself into a plank position. Now support your abs and forearms.

2. Activate your glutes to lift and hold one of your feet a few inches above the floor.

3. Do at least ten exercises with one leg.

4. Repeat the workout at the other end. 5. This is the best ab workout you can try at home.

Plank knee tap

1. Step onto a forearm plank with your feet hip-width apart. Your elbows should also be shoulder width apart.

2. Now make a straight line from your shoulders to heels. Now gradually tilt your pelvis forward and keep your hips steady. Now bend both knees towards the floor.

3. Try pausing for a few seconds and then straightening your leg again.

4. Repeat the workout for 30 to 60 seconds. 5. Do the workout in 10 to 12 repetitions.

Straight arm plank

1. Get into a push-up position.

2. Bring your feet close together and straighten your legs. Make sure the weight is on your toes. Hence, your body should be straight from head to toe.

3. Now contract your abdominal muscles and squeeze your glutes together to keep your body taut.

4. Hold this position for 30 seconds to a minute. 5. There is a potential ab workout to try at home.

Turn knee plank

1. Assume a straight plank position.

2. Keeping your shoulders still, tilt your lower body to the left and bring your right hip on the floor. Now return to the center.

3. Now turn your lower body to the right. So bring your left hip to the floor. Now go back to the center.

4. Now bring your left knee towards your right elbow. Hold this position for a few seconds. Go back into a plank.

5. Now move your right knee towards your left elbow. Hold on to this position and step back onto a plank. 6. Do this for 10 to 12 repetitions.

Resistance band plank

1. Get a resistance band and wrap it around both of your wrists. Now move your shoulders over your wrists in a plank position.

2. Make sure you are in a straight line from head to toe.

3. Now try to stretch your left hand as far as possible. Hold this position and bring them back shoulder-width apart.

4. Now repeat the step at the other end. 5. Alternate between 8 and 10 repetitions for 30 to 60 seconds at a time.

Sideboard with twist

1. Get into a side plank position.

2. Push through your right forearm to lift your hips up. Bring your left arm towards the ceiling.

3. Now shovel your left arm under your body. Something like that just turns your shoulders to the floor.

4. Bring your left arm back up and repackage your shoulders. 5. Repeat steps 8 to 10 reps for 30 seconds.

frequently asked Questions

1. Are the workouts effective?

Yes. If you follow the instructions carefully, you will get results soon.

2. Do these exercises improve posture?

Yes, they do.

3. Am I at risk of injury during these training sessions? Not at all!

24 Mar
Blog

Everything You Ever Wanted to Know About the Plank but Were Afraid to Ask

Let's start with the first and most famous thing about the hallway, and so you do one. A standard plank is carried on the floor with arms and toes spread shoulder-width apart. Raise your body until your body is in a line from the top of your head to the top of your heels. If you want to learn more about the plank and its history and variations, read below.

How planks became so ubiquitous

It all started with Joseph Pilates. That's right, the inventor of the extremely popular Pilates system is supposed to “invent” the plank. In Pilates, he did an exercise known as the leg pulling front. This exercise would be done for repetitions and as a strengthening exercise.

And while we see some of Pilates' movements appearing, it's not just Pilates. It wasn't until 2005 that Brian MacKenzie released his 101 athlete assessment tests, which used the plank to determine nuclear power. We then saw other people jump into the fight.

First Ace Fitness jumped in and talked about the benefits of the plank. Express that the sit-up should be replaced by the plank. In 2009, the International Association of Fire Fighters included the plank in their fitness assessment. Today the International Sports Science Association calls planks one of the most effective abdominal exercises you can do.

If you want to dig a little deeper, try Conor Heffernan's "History of the Plank" exercise.

Is the plank an accurate marker for abdominal strength?

So we continue to this day. I agree that the plank is one of the easiest and easiest to train, but let's take a look at what it's good for. It's no secret that the plank is an easy way to quantify core stability and core muscle endurance.

However, if you look at the world record holder George Hood, a 62-year-old former Navy who has a record for holding a static stopping rail for 8 hours, 15 minutes, and 15 seconds. What an impressive achievement!

While this is impressive, general thinking would show that it is a specific adjustment rather than a universal marker of strength. If it were a universal marker of strength, we would see that people between the ages of 20 and 40 are more at their peak than a 62-year-old man.

We are in our highest performance age between 20 and 40 years. While doing this exercise, we can build up our static sagittal core stability. The expression that the A and O of the abdominal strength is overrated is exaggerated.

The limits of planking

The kernel can do a lot of things. The first limiting factor is that it doesn't work or improves our rotational stability; This can be done with a side plank with passage.

By turning on your side and stretching an arm to the sky and stretching as far as possible and returning to the starting position, you improve the stability and strength of the rotating core.

We can also do a side plank manipulation where your hip touches the floor and lifts to work on your slopes. In addition, for those of us obsessed with the rectus abdominis or the six pack, you can do a low mountaineer to really exercise those muscles.

The myth that the plank works the gluteal muscles goes back to Pilates' root exercise. When you plank your glutes, you are in their natural position so you are not fighting against gravity. This is the same as just pushing the muscles.

An amazing variation of the plank is actually the reverse plank; This is much more difficult and has resistance in the glutes and scapular retractors. In the reverse plank, turn to the ceiling and squeeze your back and glutes to rise.

Today you won't find a single abdominal routine that doesn't contain any variation in the plank. There are amazing devices that will help you make the plank. This helps you with timing, positioning and damping.

The plank is an activity without which no exercise routine is complete. However, we have to make sure that we don't overemphasize them. While it should be included, it shouldn't be overrated.

24 Mar
Blog

Everything You Ever Wanted to Know About the Plank but Were Afraid to Ask

Let's start with the first and most famous thing about the hallway, and so you do one. A standard plank is carried on the floor with arms and toes spread shoulder-width apart. Raise your body until your body is in a line from the top of your head to the top of your heels. If you want to learn more about the plank and its history and variations, read below.

How planks became so ubiquitous

It all started with Joseph Pilates. That's right, the inventor of the extremely popular Pilates system is supposed to “invent” the plank. In Pilates, he did an exercise known as the leg pulling front. This exercise would be done for repetitions and as a strengthening exercise.

And while we see some of Pilates' movements appearing, it's not just Pilates. It wasn't until 2005 that Brian MacKenzie released his 101 athlete assessment tests, which used the plank to determine nuclear power. We then saw other people jump into the fight.

First Ace Fitness jumped in and talked about the benefits of the plank. Express that the sit-up should be replaced by the plank. In 2009, the International Association of Fire Fighters included the plank in their fitness assessment. Today the International Sports Science Association calls planks one of the most effective abdominal exercises you can do.

If you want to dig a little deeper, try Conor Heffernan's "History of the Plank" exercise.

Is the plank an accurate marker for abdominal strength?

So we continue to this day. I agree that the plank is one of the easiest and easiest to train, but let's take a look at what it's good for. It's no secret that the plank is an easy way to quantify core stability and core muscle endurance.

However, if you look at the world record holder George Hood, a 62-year-old former Navy who has a record for holding a static stopping rail for 8 hours, 15 minutes, and 15 seconds. What an impressive achievement!

While this is impressive, general thinking would show that it is a specific adjustment rather than a universal marker of strength. If it were a universal marker of strength, we would see that people between the ages of 20 and 40 are more at their peak than a 62-year-old man.

We are in our highest performance age between 20 and 40 years. While doing this exercise, we can build up our static sagittal core stability. The expression that the A and O of the abdominal strength is overrated is exaggerated.

The limits of planking

The kernel can do a lot of things. The first limiting factor is that it doesn't work or improves our rotational stability; This can be done with a side plank with passage.

By turning on your side and stretching an arm to the sky and stretching as far as possible and returning to the starting position, you improve the stability and strength of the rotating core.

We can also do a side plank manipulation where your hip touches the floor and lifts to work on your slopes. In addition, for those of us obsessed with the rectus abdominis or the six pack, you can do a low mountaineer to really exercise those muscles.

The myth that the plank works the gluteal muscles goes back to Pilates' root exercise. When you plank your glutes, you are in their natural position so you are not fighting against gravity. This is the same as just pushing the muscles.

An amazing variation of the plank is actually the reverse plank; This is much more difficult and has resistance in the glutes and scapular retractors. In the reverse plank, turn to the ceiling and squeeze your back and glutes to rise.

Today you won't find a single abdominal routine that doesn't contain any variation in the plank. There are amazing devices that will help you make the plank. This helps you with timing, positioning and damping.

The plank is an activity without which no exercise routine is complete. However, we have to make sure that we don't overemphasize them. While it should be included, it shouldn't be overrated.

23 Mar
Blog

Everything You Ever Wanted to Know About the Plank but Were Afraid to Ask

Let's start with the first and most famous thing about the hallway, and so you do one. A standard plank is carried on the floor with arms and toes spread shoulder-width apart. Raise your body until your body is in a line from the top of your head to the top of your heels. If you want to learn more about the plank and its history and variations, read below.

How planks became so ubiquitous

It all started with Joseph Pilates. That's right, the inventor of the extremely popular Pilates system is supposed to “invent” the plank. In Pilates, he did an exercise known as the leg pulling front. This exercise would be done for repetitions and as a strengthening exercise.

And while we see some of Pilates' movements appearing, it's not just Pilates. It wasn't until 2005 that Brian MacKenzie released his 101 athlete assessment tests, which used the plank to determine nuclear power. We then saw other people jump into the fight.

First Ace Fitness jumped in and talked about the benefits of the plank. Express that the sit-up should be replaced by the plank. In 2009, the International Association of Fire Fighters included the plank in their fitness assessment. Today the International Sports Science Association calls planks one of the most effective abdominal exercises you can do.

If you want to dig a little deeper, try Conor Heffernan's "History of the Plank" exercise.

Is the plank an accurate marker for abdominal strength?

So we continue to this day. I agree that the plank is one of the easiest and easiest to train, but let's take a look at what it's good for. It's no secret that the plank is an easy way to quantify core stability and core muscle endurance.

However, if you look at the world record holder George Hood, a 62-year-old former Navy who has a record for holding a static stopping rail for 8 hours, 15 minutes, and 15 seconds. What an impressive achievement!

While this is impressive, general thinking would show that it is a specific adjustment rather than a universal marker of strength. If it were a universal marker of strength, we would see that people between the ages of 20 and 40 are more at their peak than a 62-year-old man.

We are in our highest performance age between 20 and 40 years. While doing this exercise, we can build up our static sagittal core stability. The expression that the A and O of the abdominal strength is overrated is exaggerated.

The limits of planking

The kernel can do a lot of things. The first limiting factor is that it doesn't work or improves our rotational stability; This can be done with a side plank with passage.

By turning on your side and stretching an arm to the sky and stretching as far as possible and returning to the starting position, you improve the stability and strength of the rotating core.

We can also do a side plank manipulation where your hip touches the floor and lifts to work on your slopes. In addition, for those of us obsessed with the rectus abdominis or the six pack, you can do a low mountaineer to really exercise those muscles.

The myth that the plank works the gluteal muscles goes back to Pilates' root exercise. When you plank your glutes, you are in their natural position so you are not fighting against gravity. This is the same as just pushing the muscles.

An amazing variation of the plank is actually the reverse plank; This is much more difficult and has resistance in the glutes and scapular retractors. In the reverse plank, turn to the ceiling and squeeze your back and glutes to rise.

Today you won't find a single abdominal routine that doesn't contain any variation in the plank. There are amazing devices that will help you make the plank. This helps you with timing, positioning and damping.

The plank is an activity without which no exercise routine is complete. However, we have to make sure that we don't overemphasize them. While it should be included, it shouldn't be overrated.