30-day plank challenge - fabfittraining.com

1 !!!!!!!How to do a plank hold: in pushup position, with your forearms on the ground instead of your hands. elbows should line up directly underneath your shoulders. Toes on the ground. your glutes and tighten your abs and lower back muscles. a neutral neck and spine, and avoid letting your shoulders sag. a straight, strong line from head to toes. that position. !!!!!!Form tips: t let your hips sag down to the ground (swayback) - this will put strain on your lower back. down at the ground. This is a good prompt for maintaining a neutral neck position. you can't hold a full plank at first, start with your knees on the ground, or straighten your arms and hold the pose with your hands. deeply and evenly - this will help you stay in the position for a longer time. DayTimeDayTimeDayTime120 seconds111 minute212 minutes 30 seconds220 seconds121 minute 30 seconds223 minutes330 seconds13 REST233 minutes 30 seconds430 seconds141 minute 30 seconds243 minutes 30 seconds540 seconds151 minute 30 seconds253 minutes 30 seconds6 REST162 minutes26 REST745 seconds172 minutes274 minutes845 seconds182 minutes 30 seconds284 minutes960 seconds19 REST294 minutes 30 seconds1060 seconds202 minutes 30 seconds305 minutes or as long as possible!

2 Ta k e t h e c h a l l e n g e ! Pr i n t o u t t h e s c h e d u l e , h a n g i t u p , a n d c r o s s o f f e a c h d a y a s y o u c o m p l e t e i t . Fabulously Fit Personal Training. Because FIT looks fabulous on every body. !I m a strong believer in plank - just ask my clients - because it targets so many muscle groups at once! It s especially good for strengthening the lower back, which is a common problem area for many of us. Practicing this pose on a regular basis strengthens your abs, back, chest, shoulders and butt, improves your posture, and helps you kick ass at the gym *and* in all of your everyday activities!THE 30-day plank challenge