No matter how much cardio you complete, it’s impossible to tone you stomach without a little targeted core strengthening. Not only does core strength help keep your belly flat, but it also plays a key role in the strength of your entire body and performance on the run.
This simple exercise is easy to complete, and usually takes less than a minute or two for you to reap the benefits and feel the burn. This 30 Day Plank Challenge makes incorporating planks into your training plan easier than ever.
Plank challenges are ideal for runners because they map out daily exercises that are simple to incorporate at the end of a run. It takes less that a few minutes for a plank to be effective, and completing a plank during your cool down is a great way to challenge your tired muscles.
So how do you complete a plank?
Planking is easy because it looks just like it sounds. To complete a successful plank, you’ll need to do just that: make your body into a plank.
Begin by lying face down on the floor. Bring your hands underneath your chest, placing them flat against the floor and bending at the elbows to do so.
From this position, you’ll want to lift your body off the floor. For your plank, you have two options: an elbow plank, or a straight arm plank. Both options give you the same core strengthening benefits, and most people choose one or the other simply based on comfort.
Using your arms, push your body up off the floor. If you’re completing a straight arm plank, you’ll need to straighten your arms entirely. Distribute your weight evenly between your toes and forearms.
If you’re completing an elbow plank, lower down to your elbows, placing your hands either flat on the floor in front of you or clasping them together in the center.
Regardless of your planking preference, the focus is to maintain a completely flat back. Pay special attention to your upper back and hips to avoid arching your back or letting your hips sag.
If you’re a planking beginner, it likely won’t take long before you begin to feel the burn. From my own experience, it seems that no matter how consistently you complete a plank, they always manage to leave you shaking after a bit of time.
This 30 Day Plank Challenge for Runners is a simple, convenient way to incorporate core strengthening into your training plan on a regular basis. Core strength helps us maintain healthy running form, improves our efficiency during speed workouts, and helps avoid injuries when we get tired.
Throughout this 30 Day Plank Challenge, you’ll find multiple rest days. The plank challenge starts off easily, with just a few second plank, and builds gradually throughout 30 days. Planks will increase in length for a few days, and then drop back down after a rest day to avoid moving on before your body has fully adjusted.
Enjoy the efficiency of this challenge as you strengthen your core by dedicating no more than 2 minutes each day to an ab workout! Avoid all those inconvenient crunches and floor exercises by swapping them out with a simple plank.
Finding less than 5 minutes each day feels much more manageable than adding in a 30+ minute ab workout each week. The convenience of a daily plank is hard to beat!
Improve your running performance and set your body up to avoid injuries this training season by incorporating regular core strengthening.
Whether you complete your daily plank during your cool down routine or while watching TV, your body will benefit from a stronger core each day.
More ab workout ideas:
- 15 Minute Crunchless Core Workout
- At Home Ab Workout for a Flat Belly
- 20 Minute Tabata Bodyweight Core Workout
- 30 Day Core Workout Challenge