What to do:
Do 100 planks, spread out across a week (or as many as you can)
This week's challenge will be to do 100 planks, spread out across the next 7 days.
Just like pushups and squats, planks are a big part of every strength training program. However, not many people do them correctly, so we're going to go over form, how to do them correctly, and how to do them if you're a beginner. Planks are great for your core, so it pays to know you're doing them the right way.
To get started with planks, you start off in a position similar to doing pushups. You start off on your stomach in a straight line. Put your forearms on the floor, with your elbows straight down from your shoulders.
From here, tighten up your stomach, tighten up your glutes, and pick yourself up from the floor. Your body should be in a straight line from your shoulders down to your toes.
Keeping your stomachs and glutes tight, hold yourself for 20-45 seconds - however long you can hold it. Make sure your body is a straight line. Make sure your butt isn't sticking up, and you shouldn't be sagging down either. Just hold this position, but make sure you don't surpass 45 seconds.
What If I'm A Beginner?
If you're a beginner, there's a beginner variation you should try instead.
Drop down to your knees, with your upper body in the same position. This time, put your knees on the floor. Your body is still in a straight line, your tummy and glutes tight. Hold yourself here for 20-30 seconds, and then pop up your feet, and see if you can hold yourself for another 10-20 seconds.
Keep progressing if you're a beginner, and when you're ready, do some more advanced versions to prevent your muscles from getting used to the same exercises.