8 weeks FAB Plank Challenge (week 1 – 4)

I always tell my clients that if I had to choose just one exercise for them to do and stick to doing every day it would be a PLANK. The plank is an amazing exercise that has an impact on your whole body. Not only plank strengthens your core, it also engages muscles on your back, your arms, legs and glutes.

I have created 8 weeks FAB Plank Challenge for my clients who do #FABin8weeks programme with me. You might have heard about the 30 days Plank Challenge, this one is designed for 8 weeks and it is suitable for complete beginners, but also intermediate or advanced as well.

To get involved in the 8 weeks FAB Plank Challenge follow my Facebook Page www.facebook.com/thefabtransformationcoach where I will be posting daily more information about this challenge together with different variations of plank.

8 weeks plank challenge week 1-4

How does it work?

  • Beginners: Follow the schedule as per the picture. Starting on Monday with 10s plank.
  • Intermediate and advanced : Double or triple the time. Either hold for 2x/3x longer without a break or take a break between the reps

You can choose from any of these 3 variations of plank to start with, and then you will progress to more advanced variations as we go:

  1. Kneeling plank (suitable for complete beginners)
    Kneel on the floor, resting your weight on your forearms and knees so that your feet are off, or just touching, the ground. Make sure that your elbows are below your shoulders. Your body should form a straight line from the shoulders to the hips
    kneeling_plank
  2. Straight/ Extended arms plank
    Place your palms firmly on the floor. Extend both legs behind you, resting on the balls of your feet. Engage your core, glutes and maintain a straight back while your elbows are directly under your shoulders. in-and-out-planks
  3. Forearm plank
    Keep your back straight, hold yourself up on your toes and balls of your feet, lower yourself down so that your elbows are bent at a 90 degree angle and you are holding yourself up on your forearms which are placed firmly on the floor.forearm-plank

If you ever feel like your are slipping on your feet it means you are putting too much weight on your feet. In that case check your arms, your elbows are most probably not below your shoulders in this case, so correct that.

Follow my blog to learn more plank variations over the next 8 weeks! Please leave a comment with your questions, and let me know how you are finding the challenge!

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