I Took the 30-Day Plank Challenge and Here’s What Happened

Not all Internet fitness challenges are effective, but we want to share with you a 30-day challenge that will bring benefits to your health. Today we are going to tell you about the experience of someone who took this challenge.

The challenge is to maintain the same posture for a certain time period — 20 seconds on the first day, up to 5 minutes on day 30.

More specifically,

 DAY 1 = 20 sec  DAY 11 = 1 min  DAY 21 = 2 min 30 sec
 DAY 2 = 20 sec  DAY 12 = 1 min 30 sec  DAY 22 = 3 min
 DAY 3 = 30 sec  DAY 13 = REST  DAY 23 = 3 min
 DAY 4 = 30 sec  DAY 14 = 1 min 40 sec  DAY 24 = 3 min 30 sec
DAY 5 = 40 sec  DAY 15 = 1 min 50 sec  DAY 25 = 3 min 30 sec
DAY 6 = REST  DAY 16 = 2 min  DAY 26 = REST
DAY 7 = 45 sec  DAY 17 = 2 min  DAY 27 = 4 min
DAY 8 = 45 sec  DAY 18 = 2 min 30 sec  DAY 28 = 4 min
 DAY 9 = 1 min  DAY 19 = REST  DAY 29 = 4 min 30 sec
 DAY 10 = 1 min  DAY 20 = 2 min 30 sec  DAY 30 = 5 min

Journalist Leah Wynalek decided to test the effectiveness of the challenge. Leah is not a sedentary person, so she thought it would be an easy test. “I was overconfident. When I did them right, my core quaked, and I’d look desperately at the timer on my phone as it counted down to zero,“ she confessed.

”My abs strengthened. I didn’t quite realize it until the final week when my plank hold felt considerably easier than during week one. Though I didn’t see a difference, I could feel it.“

But that was not the only change. “I felt all the tension accumulated by sitting at my desk was gone. I was surprised with the energy I felt after a short period of exercise,” she said.

If you include this exercise in your daily routine, you will get more benefits:

  • You will gain strength.
  • You will improve your posture.
  • It will stimulate your metabolism.
  • You will work several muscle groups.
  • It will help prevent injury.

Consider the following if you decide to take the challenge:

  • Maintaining proper posture is essential to avoid injury.
  • Just because it is an isometric exercise, it should not be considered simple or risk free.
  • People who are overweight or have heart or back problems should consult a physician before taking up the challenge.

One Comments

  • Stefano Leone

    28/12/2016

    Qi gong is ancient key to life.
    Standing like tree for up to one hour and Ba du Jin has been practiced for thousand of years .
    Nothing new , perhaps for the western culture .

    Reply

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