So, here it is people a little challenge from me...1 exercise, 30 days, calendar attached not going crazy and only going to 120 by the end of it (hopefully )
a bit about plank:
The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:
Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominal.
Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.
Muscles involved in the side plank include:
Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal oblique.
Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings
(this information is taken from Wikipedia)
I also found a useful video about plank taken from youtube:
please watch the video, as I am not there to see if you are doing it right and I don't want anyone to hurt themselves *love*
No cheating make sure to report your second, stick to the seconds, if it will be too difficult, stick to seconds you are comfortable doing and following day try to put few extra
So, I hope this post finds everyone well and let the challenge begin! get your friends/family/work colleagues involved...the more the merrier!
love bubblygoskinny
p.s. I do mine around 1pm
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bubblygoskinny
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so, I just did my 30 seconds (I am on day 4) and I must say, it was a mission lol....but I did it...very shakie last 10 seconds lol...anyone joined me yet?
Only saw this yesterday. I’ve promised myself a 2 minute plank by Christmas 🎄 Did my first one this morning (a pyjama plank) and as someone who hates exercise Ithought, yes,I could spare a couple of minutes every morning before breakfast! Thankyou :))
Hi bgs. Count me in 😃 . I did mine in yoga class this morn tho dont know how long as it wasn't timed. But im a newbie to yoga and pretty rubbish so probably near the lower end. But if it gets me on the floor daily it's gotta be good xx
30 seconds is what I did yesterday, nearly killed me!! :)) I have a break today and back to 30 secs tomorrow!! I do a simple straight legs and on my elbows one xx well done for your 30 secs xx
Hi bubblygoskinny I’m going to have a go at the challenge will start tomorrow as signed in late today. Going to take it slow at start with 15sec as suffer with back problems but a strong core is good.
I managed 16secs 😠 puppy bouncing on me and trying to lick me to death didn't help. O/h timed me and I'm sure he was counting on the slow side 😀 but I will try for 20secs tomorrow. Lol xx
Hi Bgs, well tried to do some Pilates stretches and strength building excerise and did the plank only managed 15 secs but feel motivated to carry on. Thanks for the support X Great challenge
Went to gym again today and tried after was nicely warmed up and stretched - 30 secs seemed much easier so I carried on and got to 55 (I should save it but will count it as my second 30). I'm already getting confused on what day it is - are we starting from Day 1 here? i.e it's Day 2 today? I think this might get unmanageable all in one thread - how about new one every 5 days?
I will shave a look and see what’s best option! Thank you for your suggestion ! Lots of people joining in at later days, I have a copy o printed out and I follow not to confuse everyone but I will speak to lovely admin and see what say they xxx and well done for your 30 seconds xx
I’m going to print the chart off and cross off each day. P.S. on my first day, I realised I did the 15 seconds holding my breath with concentration- that can’t be a good long term approach!!
I'm in! I rather like planks actually. I can definitely do over a minute already, but I'm weird and can't stand not doing things in their proper order, so being the first day for me, today's was only 15 seconds.
Day 3 (sunday) 30 secs at home. It's def harder when not warmed up by other stuff first! Recommend everyone at least does a bit of stretching as the seconds get longer!
yeah, its a struggle..but it will be ok!!! just keep trying or doing the same! and then the following day try a couple seconds extra xx I believe in you!
I think the plank challenge collectively should submit some minutes to the A - Z of sports challenge (can't remember exactly what it's called now we've made it to the moon!). And each second should count for more coz of the effort involved!
Hiya my darling... how are we getting on today? just done my 45 seconds....was a struggle, but noticed that first 20 seconds are so easy, when before I was struggling from 1st sec!!
Day 7 (Thurs 15th) Cocked it up a bit today - decided to do plank in pilates class when they were doing something else & managed 35 ... then it came to pass not long after that we ALL had to do it for what seemed like a minute - er, I collapsed after losing count at about 30!!
So Day 2 done and I have to admit to finding it quite hard. I am attempting to do it on forearms and toes, but feel I may need to revert to knees on the ground. I shall see how I go. I used to be able to plank for a minute in pilates around 3 years ago, but not sure that is going to happen very easily now!
you will be fine!! find the right one for your, and it doesn't really matter which one your are doing as all planks have their on pluses!!! keep on it, you are doing great!!! and its great to see you joining us xxx
Well i started Monday and hit 40 seconds each day except today where i got just over a minute ! I do it in front of a mirror to make sure im Not cheating by lifting my bottom up too haha bloody hard once i get the ahakes though
Day 9 managed 55 (so 10 in credit!) but getting to 2 min seems totally unattainable! still, lots of practice to come before that which is the point I spose! .)
Hi, have just read your plank plan and most of the replies you've received. What a good plan! - at my age, 75, can think of all sorts of reasons not to do it, bad knees etc, but am determined to have a go! Will look at the video first.
120 seconds is far more realistic; I attempted a challenge a couple of years back and by day 30 you we’re meant to be able to plank for 5 minutes. I never got there. I am going to give this a go! .
Hiya everybody, sorry been very busy last few days, you all Doing so great! I find it very challenging , supposedly I will be able to do a minute tomorrow 😩🤦🏽♀️ sounds unbelievable, anything from 45 seconds is such a struggle for me but I intend to keep it up! I believe in you all to do it with me! I shall be back to my chatty old self tomorrow but for now, keep it up, you all doing great xx
Sunday was rest day which is just as well as I did SFA all day except watch rain! Day 11 Mon 19th went fine at pilates - managed a 55 and a 60. Day 12 today at gym seemed great with a 60 but when I tried another one later I collapsed at 25 - knackered from other stuff I spose!
Are you adding everyone's for the minutes challenge or should everyone do their own? Bet it looks quite impressive to see the total from all the blankers!
Good morning everybody! Yesterday was a day of rest. Today: day 16. By chance I did 65 secs - 5 more than on schedule. Hope to read a lot of results from you.
Didn't do day 13 on wed 21st but did the 55sec plus 60 for day 14 on thursday. Day 15 was rest, day 16 (sat 24th) 60 done (at home and hard!). Trying to work up enthusiasm to go for 65 today - really not in the mood!
you are doing so great! my shoulder is finally feeling better, so I am going to go for 1 minute again, as that's there I stopped as my shoulder decided to give up on me!!! keep it up, hopefully will catch up with your results soon xx
Day 12 - got my self a bit confused and have just managed 55 seconds, should have been 50 - never mind, I shall do 55 again tomorrow to consolidate it as I have to admit that extra 5 seconds was haaaard 😰
Got my day 19 and 20 mixed up, so had a rest day yesterday and did 75 secs today. Hardest yet. I shall go on to day 21 tomorrow and do 75 secs again. First time I've ever felt I might actually get to the 2 mins.
Keep forgetting to post -but have been working hard at it! Sunday (25th) Day 17 - 60 (plus another attempt that collapsed after 30..); Day 18 - 2 of 70 at pilates & 1 of 60 at gym; day 19 - 75 for first time ever!; day 20 (Wed 28th) wowee! at various intervals while at gym - 70, an 80 AND A 90! Reckon that deserves a rest day tomorrow....
Hello, on day 23: 85 secs done. The last seven days will be quite tough - from 85 secs +35 additional secs to 2min! Looking forward to reading about your progress
I've been remiss and relapsed - since last wed (28th)when I go to 90 I've only tried once and struggled to 60. We've got pilates today after no class last Thurs so I'm hoping that will help! I'm going to do a "re-start" at 40 minimum and stick it in the advent challenge thread. Will still post here too in case BGS comes back!
Good morning everybody, today on day 29 - finally 120 secs done. It was a struggle as I thought the timer of my phone wouldn't work but at last I heard the nice sound that the 2min were reached
Salcheq I hope you keep going!
bubblygoskinny Thanks for initiating this challenge!
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a little challenge from me...1 exercise, 30 days, calendar attached 
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Thank you everyone!
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