Strengthen Your Core in Just a Few Minutes a Day
As a parent, finding time to put your health first may be challenging. Juggling work, child-rearing schedules, prepping meals, running errands, play time… that all sounds like a workout in and of itself! Lack of sleep, little exercise, poor food choices, and unhealthy habits can zap your energy and make the juggling act seem impossible. Instead, try making exercise a priority. This shift may help you sleep better and form better eating habits. (Easier said than done, right?)
Your core is your powerhouse and is a great place to start. Core exercises can help strengthen muscles, build stronger bones, reduce back pain, improve posture, build endurance, and boost metabolism. This easy-to-follow 30-day plank challenge can help strengthen your core in just a few minutes each day.
30-Day Plank Challenge
Each day of the challenge, you will gradually increase the time you spend holding a plank.
You will begin with a 20-second plank, and by the end of the challenge, you should be on your way to a strong 5-minute plank.
| Day 1 | 20 seconds | Day 16 | 2 minutes |
| Day 2 | 20 seconds | Day 17 | 2 minutes |
| Day 3 | 30 seconds | Day 18 | REST |
| Day 4 | 30 seconds | Day 19 | 1 minute 30 seconds |
| Day 5 | 40 seconds | Day 20 | 2 minutes 30 seconds |
| Day 6 | REST | Day 21 | 2 minutes 45 seconds |
| Day 7 | 50 seconds | Day 22 | 3 minutes |
| Day 8 | 50 seconds | Day 23 | 3 minutes |
| Day 9 | 55 seconds | Day 24 | REST |
| Day 10 | 1 minute | Day 25 | 3 minutes 30 seconds |
| Day 11 | 1 minute | Day 26 | 3 minutes 30 seconds |
| Day 12 | REST | Day 27 | 4 minutes |
| Day 13 | 1 minute 30 seconds | Day 28 | 4 minutes |
| Day 14 | 1 minute 40 seconds | Day 29 | 4 minutes 30 seconds |
| Day 15 | 1 minute 50 seconds | Day 30 | 5 minutes |
5 Different Types of Planks for Every Skill Level
Whether you are a beginner or a pro, incorporating different types of planks into your routine can help you strengthen your core muscles. With these variations, you can challenge yourself, avoid boredom, and take your plank game to the next level. So, get ready to feel the burn and try out these different planks during the 30-day challenge.
1. Beginner: Forearm Plank on Knees
2. Beginner: Straight Arm Plank on Knees
3. Intermediate: Forearm Plank
4. Intermediate: Straight Arm Plank
5. Advanced: Plank with Alternating Shoulder Taps
3 Quick Fit Tips for Busy Parents:
1. Put Fitness on the Calendar
If you play tennis, cycle, do yoga, etc., try scheduling each session for certain days and times of the week. Let your family and coworkers know that you are in a yoga class on Mondays 5-6pm, so don’t try to call! If you do not schedule fitness, it may not happen—it’s so easy to say you’ll start tomorrow. A regular fitness routine can keep you strong and sane.
2. Be Prepared to Work Out
Create strategies that help ensure that you accomplish what you set out to do. Keep exercise clothes and sneakers in your car or office so you are less likely to use the excuse that you can’t work out because you forgot your gear.
3. Use Your Daily Tasks to Get Stronger
We all know that we should be pushing ourselves when we work out, but there are small adjustments you can make outside the gym to prioritize fitness. On top of playing with your kids, try to always take the stairs or park a little further away from the store.
