28 day plank challenge
Join us for a 28 day fitness challenge
This isn't about holding a standard plank for 28 days - it's a series of plank variations sent to you each day to help you strengthen your core, improve stability, posture, fitness and build lean muscle. By the end of the month not only will you have a stronger core, but you'll have a range of exercises in your fitness library to help you reach and maintain your goals in the future.
Technique for forearm plank
Before you start your challenge, familiarise yourself with good technique for your basic forearm plank.
We'll be doing a number of different exercises over the course of the challenge but this is a good place to start.
You'll start the challenge at your own level, choosing the option that suits your current fitness and we'll build from there. You'll receive full written instruction and a video link to make sure you're doing them all correctly.
- Lie on your front resting on your forearms.
- Push yourself up from the floor onto the balls of your feet.
- Your elbows should be directly below your shoulders with your palms flat on the floor.
- The aim is to maintain good form by keeping your body in a straight line from your ankles to the crown of your head.
- Engage your abdominals and glutes throughout, ensuring you don't sag into your lower back, or lift your hips.
The benefits of planks
strength
Planks give you great bang for your buck. They activate all the core muscles including the rectus abdominis, transverse abdominis and obliques. Not only that, but you’ll also be firing the muscles in your back, shoulders, glutes and hips flexors and strengthening the stabilising muscles around your spine.
posture
Planks improve the muscular endurance in your core. These are the muscles that hold you upright, support the alignment of your spine and help your stand taller for longer, preventing the fatigue associated with slouching and the complications that come with it, such as compromised breathing and neck, back and shoulder pain.
stability
A strong core provides a strong base that improves your overall balance leading to better sports performance, less trips and falls and better movement in everyday life.
reduce and prevent injury
Stabilising your core reduces your risk of injury. Because planks work so many muscle groups in the core they help prevent muscular imbalances that can lead to lower back pain, hip, hamstring and inner thigh injuries.
versatility and accessibility
A plank can be performed anywhere. You don't need any equipment and it requires only a limited amount of space.
sign up for the 28 day plank challenge
By signing up for this challenge I confirm I am physically well and fit to partake in this challenge. I hereby waive and release Hillcliff Personal Training from any and all claims, costs, liability and expense for any injury, loss or damage whether known, anticipated or unanticipated arising from my voluntary participation and enrolment in the 28 day plank challenge.