Skip to content

Shine Magazine

Lifestyle in Dubai

Connect with Us

Social menu is not set. You need to create menu and assign it to Social Menu on Menu Settings.

Primary Menu
  • General
  • News
  • Wellness
  • Travel
  • Fashion
    • Apparel
    • Beauty
    • Jewerly
    • Watchmaking
  • Beauty
  • Health and Wellness
    • Health
    • Fitness
      • Cardio workouts
      • Fitness challenges
      • Strength training
      • Workout routines
      • Yoga and pilates
      • Mental health awareness
      • Stress management
    • Sports
  • Culture
  • Home decoration
  • World
  • Stories
  • Technology
    • Science
    • Mecanic
  • Home
  • General
  • 7-Day Plank Challenge for Core Strength
  • General

7-Day Plank Challenge for Core Strength

Improve your core strength with this 7-day plank challenge. Learn how to engage your core, modify planks, and track your progress.
MyShine May 12, 2025
pexels-photo-6005379

7-Day Plank Challenge for Core Strength

Introduction to the 7-Day Plank Challenge

Image

The 7-day plank challenge is a great way to improve your core strength, boost your metabolism, and enhance your overall fitness. In this article, we will guide you through the challenge, provide tips on how to engage your core, and offer modifications for beginners.

What is a Plank and How Does it Work?

Image

A plank is a full-body exercise that targets your core muscles, including your abs, obliques, and lower back. It involves holding a position with your hands under your shoulders and your toes on the ground, engaging your core muscles to support your body. Planks are an effective way to build core strength, improve your posture, and enhance your overall athletic performance.

Benefits of the 7-Day Plank Challenge

Image

The 7-day plank challenge offers numerous benefits, including:

  • Improved core strength: The plank challenge will help you build strong, stable core muscles that will improve your overall athletic performance and reduce your risk of injury.
  • Increased metabolism: Planks are a great way to boost your metabolism, which can help you lose weight and improve your overall health.
  • Enhanced posture: The plank challenge will help you develop good posture, which can reduce your risk of back pain and improve your overall confidence.
  • Reduced risk of injury: Strong core muscles can help reduce your risk of injury, particularly in your lower back.

How to Do a Plank

Image

To do a plank, follow these steps:

  1. Start in a push-up position with your hands under your shoulders and your toes on the ground.
  2. Engage your core muscles by drawing your belly button towards your spine.
  3. Keep your body in a straight line from head to heels, avoiding any sagging or arching in your back.
  4. Hold the position for as long as you can, aiming for at least 30 seconds.

Modifications for Beginners

Image

If you are new to planks or find them too challenging, there are several modifications you can try:

  • Knee plank: Instead of using your toes, place your knees on the ground to reduce the intensity of the exercise.
  • Wall plank: Stand with your feet shoulder-width apart and place your hands on a wall at shoulder height. Lean forward, engaging your core muscles to support your body.
  • Plank on an incline: Place your hands on a surface that is higher than your feet, such as a bench or a stair, to reduce the intensity of the exercise.

7-Day Plank Challenge Schedule

Image

Here is a sample schedule for the 7-day plank challenge:

Day Plank Time Rest Time
Day 1 30 seconds 30 seconds
Day 2 35 seconds 30 seconds
Day 3 40 seconds 30 seconds
Day 4 45 seconds 30 seconds
Day 5 50 seconds 30 seconds
Day 6 55 seconds 30 seconds
Day 7 60 seconds 30 seconds

Tracking Your Progress

Image

To track your progress, take note of the following:

  • Plank time: Record the length of time you hold each plank.
  • Rest time: Record the length of time you rest between planks.
  • Form: Pay attention to your form and make adjustments as needed to ensure you are engaging your core muscles and maintaining proper posture.

Conclusion

Image

The 7-day plank challenge is a great way to improve your core strength, boost your metabolism, and enhance your overall fitness. Remember to engage your core muscles, modify the exercise as needed, and track your progress to get the most out of the challenge. With consistency and dedication, you can achieve a stronger, healthier body and improve your overall well-being.

Continue Reading

Previous: 30-Day Squat Challenge for Glutes and Legs
Next: Weekly Running Challenge: Increase Your Distance

Related Stories

pexels-photo-4164755
  • General

High-Intensity Interval Training (HIIT) for Fat Loss: A Comprehensive Guide

MyShine June 7, 2025
pexels-photo-4164755
  • General

High-Intensity Interval Training for Fat Loss: A Comprehensive Guide

MyShine June 7, 2025
pexels-photo-15228781
  • General

Navigating Privacy in 2026: The Ethical Landscape of Wearable Tech

MyShine June 7, 2025

Trending News

High-Intensity Interval Training (HIIT) for Fat Loss: A Comprehensive Guide pexels-photo-4164755 1
  • General

High-Intensity Interval Training (HIIT) for Fat Loss: A Comprehensive Guide

June 7, 2025
High-Intensity Interval Training for Fat Loss: A Comprehensive Guide pexels-photo-4164755 2
  • General

High-Intensity Interval Training for Fat Loss: A Comprehensive Guide

June 7, 2025
The Impact of AI on Wearable Technology: Trends to Watch in 2026 pexels-photo-8439089 3
  • Fashion
  • Fitness
  • Tech
  • Technology
  • Travel

The Impact of AI on Wearable Technology: Trends to Watch in 2026

June 7, 2025
Navigating Privacy in 2026: The Ethical Landscape of Wearable Tech pexels-photo-15228781 4
  • General

Navigating Privacy in 2026: The Ethical Landscape of Wearable Tech

June 7, 2025
Fashion Meets Function: The Stylish Wearables Transforming 2026 pexels-photo-8728556 5
  • Apparel
  • Fashion
  • Jewerly

Fashion Meets Function: The Stylish Wearables Transforming 2026

June 7, 2025
popular tags
  • WordPress
  • Imagination
  • gastronomy
  • innovations in space
  • Beyond Stars
  • Share on Facebook
  • Share on Twitter

You may have missed

pexels-photo-4164755
  • General

High-Intensity Interval Training (HIIT) for Fat Loss: A Comprehensive Guide

MyShine June 7, 2025
pexels-photo-4164755
  • General

High-Intensity Interval Training for Fat Loss: A Comprehensive Guide

MyShine June 7, 2025
pexels-photo-8439089
  • Fashion
  • Fitness
  • Tech
  • Technology
  • Travel

The Impact of AI on Wearable Technology: Trends to Watch in 2026

MyShine June 7, 2025
pexels-photo-15228781
  • General

Navigating Privacy in 2026: The Ethical Landscape of Wearable Tech

MyShine June 7, 2025

Recent Posts

  • High-Intensity Interval Training (HIIT) for Fat Loss: A Comprehensive Guide
  • High-Intensity Interval Training for Fat Loss: A Comprehensive Guide
  • The Impact of AI on Wearable Technology: Trends to Watch in 2026
  • Navigating Privacy in 2026: The Ethical Landscape of Wearable Tech
  • Fashion Meets Function: The Stylish Wearables Transforming 2026

Tags

30-day push-up challenge 2025 crypto outlook 2025 health 2025 innovations 2025 technology trends 2025 wellness art galleries at-home workouts beauty inspirations beginner fitness Beyond Stars Beyond the Milky Way Bitcoin Blockchain Insights busy lifestyles Celestial Boundaries cognitive science Constellations Cosmic Creativity Cosmic Dreams Cosmos cryptocurrency Culinary Journeys future of space exploration Galaxies Galaxy gastronomy healthy meal prep human imagination Imagination Imagining New Worlds Imagining the Universe Infinite Universe innovations in space Meditation Mental Health mindfulness Night Sky personal growth Pilates space exploration stargazing storytelling WordPress Yoga
Copyright © All rights reserved. | MoreNews by AF themes.