Common Mistakes To Avoid (2,3):
- Allowing your hips, head, or shoulders to drop, this can compress your vertebrae, putting pressure on discs in your spine and causing shoulder and hip joint inflammation.
- Placing your hands too close together, which creates internal rotation and instability at your shoulder joint.
- Holding your breath, which causes a build-up of lactic acid in your muscles, which causes pain.
28-Day Planking Challenge
Day 1-2: 20 seconds
Day 3-4: 30 seconds
Day 5: 40 seconds
Day 6: rest
Day 7-8: 45 seconds
Day 9-11: 60 seconds
Day 12: 90 seconds
Day 13: rest
Day 14-15: 90 seconds
Day 16-17: 120 seconds (2 minutes)
Day 18: 150 seconds
Day 19: rest
Day 20-21: 150 seconds
Day 22-23: 180 seconds (3 minutes)
Day 24: 210 seconds
Day 25: rest
Day 26: 210 seconds
Day 27: 240 seconds (4 minutes)
Day 28: longest you can (but do not sacrifice your form)
If you have trouble doing a full plank for 20 seconds. Simply, complete this challenge using half planks.
Try This If You Have Difficulties With Half Planks.
This video will show you how you can work your way up to a full plank without straining yourself.