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- The 30-day plank challenge is a program to strengthen the core and build up endurance1. The challenge involves holding a plank for an increasing amount of time each day1. The challenge includes several variations and progressions to isolate your side muscles (obliques)2. Here are some planks used in the 30-day plank challenge for beginners3:
- Low or Forearm Plank
- High Plank or Straight Arm Plank
- Forearm Side Plank
- High-Side Plank
- Forearm / High Plank Toe Taps
- High / Low Transition Planks
- High Plank Jacks
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.The plank challenge is a 30-day program to strengthen the core and build up endurance. Each day of the challenge, you’ll gradually increase the amount of time that you hold a plank. By day 12 of the program, the goal is to be able to hold a plank for 2 minutes. At the end of the 30 days, the goal is to hold one for up to 5 minutes at a time.www.healthline.com/health/exercise-fitness/plank-c…The 30-day plank challenge takes the concept of the classic plank and ramps it up with several variations and progressions to isolate your side muscles (obliques). Beginning with 3 x 20sec holds for the classic plank, you’ll gradually build up to 3 x 60secs hold for the classic plank, as well as the extended arm plank, and up and down planks.www.goodto.com/wellbeing/the-30-day-plank-chall…Planks Used In Our 30 Day Plank Challenge For Beginners
- Low or Forearm Plank Start on your hands and knees. ...
- High Plank or Straight Arm Plank Start on your hands and knees. ...
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