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On this 30 day challenge you will receive one task daily to complete in order to help you eat, move, think, and sleep better.
Today’s task is to plank as long as you can.
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Didn’t think you could get away without some good old planking did you?!
Sorry! The plank is a fundamental bodyweight exercise that builds isometric core strength and is great for working your shoulders, arms, and glutes as well.
The 30-day challenge is a way to get you motivated to change your life for the better. But if you're serious about a healthier you this year, sign up right away for the SleekGeek 8-week challenge that has all the support, diet and exercise plans and rewards to get you in top shape (and looking great) by mid March.
How to do today’s task:
1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up
2 Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
Source: http://greatist.com/fitness/perfect-plank
If you cannot visualise it then watch a handy instructional video over here https://www.youtube.com/watch?v=pSHjTRCQxIw
If you need something easier:
1. Rest your knees on the ground, making sure to keep your back straight and squeeze both your ab and glute muscles.
If you need something harder:
1. Plank with your forearms flat on the floor (as opposed to a push-up position).
2. And/or raise 1 leg.
Let us know on social media what your score is so we can crown our planking king and queen!
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In case you missed these:
Day 23: List 3 things you love about yourself
Day 24: Meditate for 10 minutes before bed
Done!
See you tomorrow for your next healthy habit.
