The start of the New Year is a natural time to reflect on what you want to achieve over the next 12 months. For me, fitness is a big one. 2012 saw serious family illness and fitness took a seat on the back burner. I did some running and walking, but my fitness levels have dropped quite a bit. So to kick start the year, I’m setting a wee challenge to help build up core strength. To do a plank a day, holding it for as long as I can, aiming to improve my time each week.
If you’ve been to the gym before, you’ll probably know the plank. It’s an ab killer perfect for building core strength. Core strength is vital for good posture, and it is also essential to have a strong core if you are a runner – it helps with technique and can help prevent lower back pain. Read more here
How to plank:
Lie face down on, resting on the forearms with palms flat on the floor.
Push off the floor, raising up onto toes and resting on your elbows.
Keep your back flat, in a straight line from head to heels.
Tilt your pelvis and contract your abdominals to prevent your bum from sticking up in the air or sagging down.
Here’s me giving the plank a go
Here’s the top three benefits of the plank:
- It works your upper abs, your lower abs, your obliques, and your lower back.
- Builds strength for pushups, an excellent overall upper body exercise.
- Promotes good posture and helps prevent back injuries.
Summary of the Plank Challenge
To do at least one plank a day during January, with the aim of increasing the time you can hold it for before you can’t hold the position any longer.
Here’s my beginning time for 2013:
Let me know how you get on!
Great idea, and so simple! Someone told me that David Beckham can hold a plank for 7 mins or something crazy like that.
Wow 7 minutes! I have slightly sore abs from my plank yesterday! Did another ab workout today and an 8k walk so hopefully I can improve on my plank time a bit!