My 30 Day Plank Challenge
Why am I doing a 30 Day Plank Challenge?
I am all about simple foundation exercises. They are so beneficial and underrated. I have been working on strengthening my core since I got injured. I have a herniated disc in my lower left side of my back (L5-S1). When I was in physical therapy two years ago, our focus was to strengthen my core. The purpose behind that was the stronger my core thus will aide in easing my pain, prevent further injury and not have other muscle groups overcompensate. I have made so much progress from two years ago. I no longer have back spasms and rarely have back pain flare ups.
I have been working on deadlifts since May. I am working on my form big time. The movement is making a bit more sense. So far I have tried RDLs, trap bars and sumo’s. I want to get better at these besides of course being patient and practicing. What can I do to aide in assisting my performance. There are additional exercises that someone like myself can use to assist with my deadlifts. One of those is the plank! I need to focus on some more core work.
I love expermenting and trying new things for 30 days. Most recently I completed the following:
60 Days of No Cardio Challenge (https://www.jessacjamesfitness.com/blog/partiiicardioorweights)
30 Days of 100G of Protein (https://www.jessacjamesfitness.com/blog/wheredoigetmyprotein)
Next will be a 30 Day Plank Challenge
What is a plank?
A plank is a foundation exercise for core strength where an individual maintains a position that is similar to a push up for a certain length of time.
What are the benefits of doing a plank?
Strengthens abdominal muscles aka your core. The specific muscles are the transverse abdominis, rectus abdominis, obliques and gluten.
It will improve your posture.
Helps reduce lower back pain and does not require flexion of the spine.
Increases flexibility in posterior muscles.
Plank Tips/Resources
Below you will find a YouTube tutorial on how to plank. Along with some reading materials on the benefits of planks and core strengthening.
YouTube Plank Tutorial: https://www.youtube.com/watch?v=w2Alu1PLzCM
What are the main 4 benefits of the plank exercise? https://www.livestrong.com/article/500440-what-does-the-plank-exercise-benefit/
Planks: the magic sauce to fix hip tightness and increase hip mobility: https://www.theptdc.com/planks-the-magic-sauce-to-fix-hip-tightness-increase-mobility
The best core strengthening exercises to a healthier spine: https://www.theptdc.com/the-best-core-strengthening-exercises-to-a-healthier-spine
Will you join me?
Below is a schedule I created that I will be following. I will be posting everyday on my IG stories when I complete a plank except on the scheduled rest days. I welcome you to join me and share your progress as we complete the schedule together. Tag me on IG @JessaCJames and share your progress! Also take a photo on Day #1 of the plank challenge. You will want to see if there have been any changes from Day # 1 to Day # 30.
Conclusion
I want to see if there is a difference in my training as a result of this. Will there be no change? Will there be an increase or decline in my performance? I will document this process and keep you posted during this experiment.
I hope that sharing my personal experience can aide in your own personal journeys as you continue to work on your own personal fitness and nutrition goals.
If you have any questions, comments and/or want to discuss further please contact me. I would love to chat.
xoxoxo,
Jess
“If you think a minute goes by fast, you’ve never done a plank before”
