Transforming My Core: 35 Days of Daily Planks and Their Impact
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The Journey of a 30-Day Plank Challenge
If you ever feel that time is racing by, try holding a plank position; you’ll quickly realize how slow it can feel. — Sanjay Yadav
I am a firm believer in cultivating small habits for a healthier lifestyle. This year, my focus has been on completing 30-day challenges. So far, I have successfully completed four challenges, two of which I continue: drinking between 3 to 4 liters of water daily and reading over 20 pages each day.
Most recently, I embarked on a challenge to perform a 2-minute plank every day for 30 days.
Before diving into the details of my progress, I want to share a bit about myself. I am an avid hiker who loves spending time outdoors. However, the harsh winters in my area can make it difficult to hike or even go out for groceries during snowstorms. This led me to seek an indoor activity that I could do anywhere. Although I had done planks before, I had never committed to them for more than four weeks.
Did I fail?
Yes, I didn’t manage to do my plank at the same time every day. However, I did complete the 2 minutes within a 24-hour window. Most days, I incorporated planks into my 10 to 15-minute stretching routine before lunch.
In this article, I will share my experiences and insights from this 4-week plank challenge to help you decide if this exercise is right for you.
Why a 2-Minute Plank?
I am a strong advocate of the 2-minute rule for building lasting habits. This approach has helped me combat procrastination. For instance, making my bed first thing in the morning has become a routine.
By committing to a 2-minute plank, I aimed to overcome inertia. While I didn’t perform my planks at the same time each day, my goal was to establish a habit that supports a healthier lifestyle.
“If you see something that can be completed within two minutes, do it right away.” — Osei Bismark
Do You Need Equipment?
The plank is one of the simplest yet most effective core exercises. The best part? You don’t need any equipment—just your body weight. This versatile exercise can be done anytime and anywhere.
Tracking My Time
It’s wise to keep a stopwatch handy to monitor your progress. I used my iPhone to time my planks and kept my focus on the screen. As Nike puts it, "Just do it!"
Plank World Record Insights
According to Guinness World Records, Danial Scali recently broke the previous plank record of 8 hours, 15 minutes, and 15 seconds by holding the position for an astonishing 9 hours, 30 minutes, and 1 second. While this is incredible, it serves as motivation for anyone looking to push their limits.
Weekly Progress Report
Week 1:
I faced challenges maintaining proper form during the first week. My elbows and upper body quivered as I aimed to hold the plank position for 2 minutes. Initially, I could only manage between 40 to 70 seconds. A quick search confirmed that hitting 40 seconds in the first week is a good sign to keep going. Despite my struggles, I achieved a 120-second plank on the 7th day, and my stability improved.
Week 2:
In the second week, I pushed myself to exceed the 2-minute target, but while I met the minimum requirement daily, reaching beyond that proved difficult. My core felt like it was on fire, similar to the sensation after crunches, and my back began to strengthen.
Week 3:
To my surprise, I found myself consistently achieving planks lasting between 2.5 to 3.5 minutes. By the end of the third week, I had developed more core strength and began to enjoy the exercise rather than dread it.
Week 4:
In my final week, I really stepped up my game, reaching a new high of 4.5 minutes. I felt my core strengthening daily, and the discomfort I had experienced in the earlier weeks had significantly diminished.
Key Takeaways from My Plank Experience
If you’re considering trying the plank challenge, I recommend focusing on maintaining proper form. Pay attention to any discomfort you might feel.
Here’s a chart showing my results from the 35-day plank challenge, which may serve as your guide.
Planking enhances your willpower and stamina. I encourage you to give it a try for better health and strength. — Miss Joshi
As illustrated in the chart, I initially struggled to hold the plank for even 35 seconds, but within 30 days, I achieved 4.5 minutes. My shoulders and legs have grown stronger; many people struggle to support their weight during planks, which may have contributed to my success in reaching beyond 4 minutes.
You can perform planks anytime and anywhere. Even if you don’t see dramatic physical changes, you’ll likely notice the strength of your core improving.
While I didn’t experience drastic changes in abdominal definition, I felt my core strength improving, which positively impacted my overall fitness, including my running efficiency.
To execute a plank correctly, remember to create full-body tension and maintain proper posture:
- Keep a flat back
- Level your hips
- Engage your core
- Ensure elbows are under shoulders
- Contract your lats
- Maintain a neutral head position (I focused on my stopwatch).
The Final Thoughts
The plank is often referred to as the perfect body drill. It strengthens your entire body, enhances posture, alleviates lower back pain, and helps prevent injuries. Though I didn’t observe significant changes in muscle size or definition, my core has certainly become more robust, which is beneficial for overall health.
The plank is a fundamental exercise with countless advantages. While I may not do it daily, it’s undoubtedly worthwhile. If you’re looking to strengthen your core, consider taking on the 30-day challenge. Incorporating it into your workout routine can make you feel stronger, especially in your back and abdomen.
Keep moving your body!
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