How Can The 14-Day Plank Challenge Help You Stay Fit?

Certain exercises like planks can help you achieve your fitness goals.

What you need to know:

• What are the benefits of planks?
• Try the 14-day plank challenge

What are the benefits of planks?

The crucial element of holding a plank is keeping your body perpendicular to the ground, with your torso elevated and your stomach facing down with the help of either your arms or elbows. A plank workout targets multiple muscle groups at once. They strengthen your core, help you get rid of extreme back pain, and improve balance, coordination, and flexibility.

Try the 14-day plank challenge

Here is a 14-day plank challenge to build a powerful core.

Day 1: Start by performing one set of 2 plank exercises: a standard and a side plank. Hold a standard plank for 10 seconds and take a 5-second breather. Perform this exercise 4 times. Follow the same with a side plank, and repeat it 3 times.

Day 2: On the second day, try doing two sets of the standard and side plank with the same time duration.

Day 3: This is a day for your muscles to recover. Try a plank variation with one set of feet-elevated planks. Hold it for 20 seconds, take a 5-second breather, and repeat it twice while alternating the feet. You can either elevate your foot and hold it in the air or place it on a 4-inch wooden box for support.

Day 4: Try holding a plank on a stability ball for 20 seconds with a 5-second pause and perform side planks with leg reaches. Hold them for 15 seconds, rest for 5 seconds and perform them twice.

Day 5: Do two sets of the stability ball plank, side planks with leg reaches, and plank walks. Perform all these exercises twice and for 30-45 seconds.

Day 6: Perform 2 sets of the stability ball exercise for 20 seconds with 3 repetitions in each set. Take a 5-second breather after each.

Day 7: Try 3 sets of the stability ball body saw exercise and plank walk. Perform 12 reps of body saw in each set. Hold the plank walk for 30 seconds and repeat it in each set. Take a 10-second breather.

Day 8: Do 3 sets of 3 different exercises. Do 15 reps of body saw exercise in each set. Perform spiderman planks for 30 seconds, rest for 15 seconds, and repeat on the other side. Try the plank walk for 30 seconds, take a 10-second breather, and repeat twice.

Day 9: Try 3 sets of stir-the-pot exercises and perform them for 12 circles in each direction. Hold the spiderman plank for 45 seconds with a 15-second breather. Do the plank walk for 30 seconds, but switch hands every 5 seconds.

Day 10: Take it easy on day 10. Do just one set of stir-the-pot exercises with 10 rounds in each direction and a spiderman plank for 45 seconds with a 15-second breather.

Day 11: Include 3 sets of stir-the-pot (12 circles), salute plank (45 seconds), and side plank with leg reach (hold for 20 seconds).

Day 12: This day consists of 3 sets, each consisting of 15 circles of stir-the-pots in each direction, 45 seconds of salute plank with hand alteration every 2 seconds, and 30-seconds of alternating side plank, which also comprises switching hands every 5 seconds.

Day 13: Practice 3 sets of spiderman plank (hold 45 seconds, rest 15 seconds, and repeat on the other side), alternating side plank (45 seconds, switch every 5 seconds), and stir-the-pot (12 circles in each direction).

Day 14: Push your limits on the last day! Do 3 sets with 4 exercises each. Start with the salute plank (1 minute, alternate hands every 2 seconds), followed by stir-the-pot (15 circles in each direction). Now, perform the spiderman plank (hold 30 seconds, rest for 5 seconds, 2 reps each side) while resting for 15 seconds between sides. Finish your 14-day plank challenge with a 60-second plank walk, switching sides every 5 seconds.

The key to success is consistency. After 14 days, you can try different variations and varied reps and hold your plank for a longer duration. In case you feel uneasy during any exercise/activity, stop immediately. Do not strain yourself and do the exercise/activity only if you feel comfortable and based on your existing health conditions.

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