Blog Post

THE ULTIMATE 30-DAY PLANK CHALLENGE FOR YOUR STRONGEST CORE EVER.

Day 21: Moving Lateral Panther Plank

Assume panther plank position. Maintaining a flat back and keeping your knees two inches off the ground, move your body to the right by simultaneously moving your right hand and right foot to the right a few inches, then your left hand and your left foot to the right. Move right for 15 seconds, then move left the same way for 15 seconds.

Continue for 75 seconds; do three sets.

Day 22: Step Up Your Side Plank

Start in a side plank on your right side. Dip your right hip toward the floor for two reps, then lift your left leg off your right for two reps. Rotate your left elbow to your right for two reps.

Do three sets on each side.

Image coming soon.

Day 23: Triceps Push-Up with Rotation

Bring your feet slightly wider than hip-width and perform one triceps push-up. Find your balance and lift your right hand off the ground to extend your right arm to the sky and open your right side chest to the right. Return your hand to the floor, perform another triceps push-up, and repeat with the left arm.

Continue this movement pattern for eight to 10 reps; do three sets.

Day 24: Towel Plank Rows

Start in a low plank with your toes on a towel. Maintaining a solid plank position, glide your body forward and back, shifting your shoulders over your wrists, then behind them.

Do this for 60 seconds; do three sets.

Day 25: High Side Plank Thread/Leg Lift

Start in a high right side plank. Thread the left arm underneath your right side body, then lift your left leg off your right.

Continue this pattern for 60 seconds, then repeat on your left side. Do three sets each side.

Day 26: Towel Plank Army Crawls

Start in a low plank with your toes on a towel. Maintaining a solid plank position, crawl forward on your elbows about eight "steps" each elbow, then crawl backwards about eight "steps" each elbow.

Continue in this manner for 60 seconds; do three sets.

Day 27: High Side Plank/Crunch/Toe Tap

Start in a right side high plank with right foot slightly in front of your left and your left hand behind your head. Pull your right knee into your chest while you crunch your left elbow to meet your right knee. Once back to your start position lift your left foot off the ground to tap in front of your right foot, then back behind it.

Continue this sequence for 60 seconds, then repeat on the left; do three sets.

Day 28: Towel One-Legged High Plank Pull

Start in a high plank with the toes of your right foot on a towel. Pull your left knee into your chest and using your core, keep your left knee locked in tight while you drag your right knee into your chest, then back out for 45 seconds. Repeat the same movement with the toes of your left foot on a towel, right knee to chest.

Do three sets.

Day 29: Get a Move On

Start in a high plank with toes on a towel, gliders, or paper plates. Walk your hands forward four steps. Open your legs wider than hip-width to a straddle (similar to a plank jack) position, five times. Walk your hands back four steps.

Continue in this manner for 60 seconds.

Image coming soon.

Day 30: Crouching Tiger Push-Ups

Begin in a standard wide grip push-up position. Bend your elbows to form a 90-degree angle between your biceps and forearms. At this point, do not come out of your push-up. Instead, bend your knees and press through your shoulders to glide your body back so your knees are beneath your hips. Straighten your legs to transition into a wide downward dog position. Lift high onto your toes and articulate your spine to perform a rolling wave back to your start position.

Do 10 to 12 reps; do three sets.

Follow us on Twitter - @akatechsolution / @smartdevicess