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7-Day Plank Challenge for Core Strength

Improve your core strength with our 7-day plank challenge. Learn how to do a plank, its benefits, and a step-by-step guide to completing the challenge.
MyShine May 12, 2025 2 min read
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7-Day Plank Challenge for Core Strength

Introduction to the Plank Challenge

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The 7-Day Plank Challenge for Core Strength is a great way to improve your overall fitness and strengthen your core muscles. The plank is an effective exercise that targets your abs, obliques, and lower back muscles. It is a simple yet challenging exercise that can be modified to suit different fitness levels.

How to Do a Plank

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To do a plank, start by getting into a push-up position with your hands shoulder-width apart. Instead of lowering your body toward the ground, hold yourself up in a straight line from head to heels. Engage your core muscles by drawing your belly button toward your spine. Hold this position for as long as you can, starting with 20-30 seconds and increasing the time as you build endurance.

Benefits of the Plank Challenge

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The plank challenge offers several benefits, including:

  • Improved core strength and stability
  • Enhanced posture and balance
  • Increased muscle endurance and overall fitness
  • Reduced back pain and improved spinal health

Step-by-Step Guide to the 7-Day Plank Challenge

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Here’s a step-by-step guide to completing the 7-day plank challenge:

  1. Day 1: Hold a plank for 20-30 seconds, rest for 1 minute, and repeat for 3 sets.
  2. Day 2: Hold a plank for 30-40 seconds, rest for 1 minute, and repeat for 3 sets.
  3. Day 3: Hold a plank for 40-50 seconds, rest for 1 minute, and repeat for 3 sets.
  4. Day 4: Hold a plank for 50-60 seconds, rest for 1 minute, and repeat for 3 sets.
  5. Day 5: Hold a plank for 60-70 seconds, rest for 1 minute, and repeat for 3 sets.
  6. Day 6: Hold a plank for 70-80 seconds, rest for 1 minute, and repeat for 3 sets.
  7. Day 7: Hold a plank for 80-90 seconds, rest for 1 minute, and repeat for 3 sets.

Tips and Variations

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Here are some tips and variations to help you get the most out of the plank challenge:

  • Start slow and increase the duration and frequency as you build endurance.
  • Engage your core muscles by drawing your belly button toward your spine.
  • Keep your body in a straight line from head to heels.
  • Try different variations, such as a side plank or a plank with leg lift.

Conclusion

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The 7-day plank challenge is a great way to improve your core strength and overall fitness. By following the step-by-step guide and incorporating the tips and variations, you can achieve a stronger, more stable core and improve your overall health and well-being. Remember to start slow and increase the duration and frequency as you build endurance. With consistent practice and dedication, you can achieve a stronger, healthier you.

Continue Reading

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

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