Go for it. Just type “plank” into the google bar and see it come up as one of the top searches: the ubiquitous PLANK CHALLENGE. We’ve seen every kind of plank challenge you can imagine, building up to as long as 5 or even 10 minutes.
But will that plank challenge actually improve your core strength?
Well, sort of. Maybe.
👉🏽 Not sure if you’re ready to plank? Grab this 8 Steps To The Perfect Plank Infographic and see what level YOU should be at!
What is the point of plank, anyway?
To understand HOW to use plank in your own exercise routine, you first should understand what the plank exercise does for you!
The plank is probably derived from Pilates, but was originally designed as a moving exercise done with reps, NOT a long, static or isometric hold. When the exercise world started to do away with military sit-ups and crunches in the early 00’s, the plank became the core exercise of choice.
And the yoga pant became the apparel of choice. 🙌🏾 But that’s another blog post.
In a nutshell, the plank exercise trains the abdominal muscles to engage against gravity and hold the spine straight. According to research, the plank is TWICE as effective at activating the abdominal muscles when compared to the poor old sit-up. And, since it uses the glutes, shoulders and legs at the same time, you definitely feel the burn when you pop into a plank position. 🔥
So, plank can be a good choice for your workouts if you consider a couple of factors:
If you are unable to engage core your core, or holding for so long that you’re gassed and can no longer engage your core or maintain good form, you’re not reaping the benefits of plank.
If you’re focusing on mega-long holds — like that 5-minute hold on day 30 of your plank challenge — you have to ask yourself: What is this preparing me for in REAL life?
To make plank effective, it should be:
done in a way that allows you to feel your core + pelvic floor engaging; this could mean from the knees, on an incline, in a side plank position, OR by adding factors to make it more challenging if needed;
done in a way that transfers over to real life and daily movement; think of getting on and off the floor, crawling, and playing NOT holding yourself over a hot bed of coals in a completely still position for 5 minutes straight.
So, if you’re ready to plank, may we present to you:
The #PlankReset Challenge Just For Mamas!
Come on, mama! Join us — Dara and Laura — on a 10-day #PlankReset Challenge designed to help you connect to your core and improve your plank.
All you need to do:
Sign up for the #PlankReset Challenge to receive your challenge printable and exercises.
Follow us on Instagram to see a demo of each day’s challenge!
Share your own #PlankReset photos on IG and tag us @themamareset and #PlankReset!
Reset your plank, strengthen your core and reboot your home workout routine!
Ready to feel better about your body?
Join us on the Body Image Reset Challenge!
5 days, 5 prompts and freebies to build a foundation of self-love and rekindle your friendship with your #mombod.