Planksgiving Challenge!

Weathers getting colder and you want a new goal to keep up your fitness through the holidays so how about a challenge?  If there is one exercise for your core that you really should do it would be the plank.  My friend Donna passed on a plank challenge she was starting and as I looked at it and I thought two things: it started off kind of easy (especially for her) and second, I feel the side plank is just as important than the front plank…and harder to hold!  So I came up with my own version and added in the side planks.  If you stick with this it will help taper the waist line, can improve posture, help if you have low back pain (be sure to look for my follow up post on perfecting form) and help you with every other activity or sport you do.

Here’s the program:

Plankss

If you are advanced do 2-3 sets. 

If you are new after getting the ok from your doctor do one set and modify by bending your knees. As long as your core including hips are up off the floor you’ll be working!

This is what they look like:

Front plank:

plankimage source

Side Plank

Side Plankimage source

 

Also be sure to keep with your back exercises like superman’s or reverse planks through out this challenge that way you have the corset like effect happening.

I will be checking in with your progress so be sure to follow me on Facebook and Twitter so we can keep one another accountable!

Have a great weekend!

Melissa

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Comments

  1. Awesome challenge, I’m in! I need to get a more defined waistline! Awesome, thanks!!!!! :)

  2. Melissa, I love this…I am in!! In fact, I already planked today in class up to a minute

  3. What a great idea…seems easy enough! I think I’ll have to try this!

    Thanks so much for sharing on Turn It Up Tuesdays…we love having you! :)

  4. I am taking this challenge!
    Thanks for posting..!

    Visiting from #sitssharefest

    Keep it Touched,
    KG
    http://www.kgstyleblogs.com

  5. I’m in. Thanks for the motivation.

  6. Awesome challenge. Unfortunately due to a freak knee injury I’m unable to do any lower body work. I can’t bend the knee, put weight on it or any pressure. I have stitches across the knee joint. I’d love to be part of this, any ideas?

    • Hi Barbara,
      I do have a different exercise that is a lean back, works the same muscles, but your in a different position. Your legs would remain relaxed and your torso would lean back to about 45% (depending on core strength). Use you abdominal so to hold you in that position :). Be sure to get clearance from a doctor before trying!

      Best of luck
      Melissa

  7. That does sound like a challenge lol! I just got the go ahead from my doc at my postpartum appointment to start doing some light exercise so I will definitely have to give this a try! Thanks for linking up with us for Social Media Sunday! Started following via Bloglovin’

    • Thanks Amber,
      It will definitely help returning to pre baby belly, these are the muscles that take a real hit in pregnancy.

      Congrats on your new family member!
      Melissa

  8. OMG I love you. I’m totally doing this! Thank you thank you!

  9. I am so in! I need this! Thanks for the motivation!

  10. Thank you! I was just telling my husband about doing planks the other day. He was thinking about doing crunches, but I told him that planks are more effective for the core. I’m going to show him this. Not for nothin’, but I could use many, many planks myself. ;)

    • I got my husband in on the action too! Men sometime hate these type of exercises because they cannot “muscle” them up…their upperbody is not going to help them with the core part of this exercise and your right the plank is more functional training for the core…and it hits other muscles too! Alot of bang for your planking buck!

  11. Hello!,

    First off, I am Alicia from ChosenCalledChasing and I found you via Blogelina.

    This is a great challenge! My bulging midsection tells me that this is a perfect exercise for me! LOL I’m IN! Thanks for sharing!

    • Lol, Alicia! Thanks for finding me, it sure will help to pull everything in! Heading your way next, thanks for connecting!

  12. My daughter is so good at planking, she’s got a greaet form! Her mom (that’s me, lol) not so much of a good form. ;)

    Visiting you today from the Bloody Mary hop. :)

    • Well Rosey thats why were doing it together! Before you know it you’ll be ready for next months challenge but with a slimmer waist!

  13. Great challenge! Side planks are HARD! I’m doing a different one is November, so I’ll have to do this one in December.

    • Great, I will have a totally different challenge in December but both are doable at the sametime!

      Thanks for coming by,
      Melissa

  14. The hubbs and I started a clean eating challenge this month and I think this will pair nicely with it :) Stopping by from the bloody mary hop!

    • Awesome, clean eating will definitely improve your health and help you lose weight and the planks will give you a great foundation to build upon.
      Thanks for visiting!
      Melissa

  15. Not only am I doing this challenge but my boys are too. I yell “PLANKS! ” and they drop. Bwahaha!

  16. I’ve been doing a short ab routine most days of the week, but I needed something to raise the difficulty. I am TOTALLY doing this. Pinning so I won’t lose it! Thanks!

    • Hey Lauren,
      Happy to see you are staying challenged, I have some things coming up to add difficulty to your workout so stay in touch. Thanks for pinning, love that darn Pinterest!

      Melissa

Trackbacks

  1. […] you have been doing my Planksgiving Challenge or any other plank challenge and it seems a little easy look at these tips and read on to make sure […]

  2. […] Plank–remember our Planksgiving Challenge? This is where you see the benefits pay off, or at least one of the […]

  3. […] had planned this challenge last month but then decided on the Planksgiving Challenge because this exercise is pretty tough and the core support from the planks will really pay off.  […]

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