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7-Day Plank Challenge for Core Strength

Improve your core strength with our 7-day plank challenge. Start with 20-second planks and work your way up to 60 seconds.
MyShine May 12, 2025

7-Day Plank Challenge for Core Strength

Introduction to the 7-Day 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. The plank is a simple yet effective exercise that targets multiple muscle groups at once, including your abs, obliques, and lower back. By incorporating planks into your daily routine, you can improve your posture, balance, and overall athletic performance.

How to Do a Plank

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Before starting the challenge, make sure you know how to do a plank correctly. Here are the steps to follow:

  1. Start in a push-up position with your hands shoulder-width apart.
  2. Instead of lowering your body toward the ground, hold yourself up in a straight line from head to heels.
  3. Engage your core muscles by drawing your belly button toward your spine.
  4. Hold this position for the specified amount of time, breathing naturally and avoiding any unnecessary movements.

The 7-Day Plank Challenge

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

Day Plank Time
Day 1 20 seconds
Day 2 30 seconds
Day 3 35 seconds
Day 4 40 seconds
Day 5 45 seconds
Day 6 50 seconds
Day 7 60 seconds

Tips and Variations

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

  • Start slow and gradually increase the duration as you build strength and endurance.
  • Engage your core muscles by drawing your belly button toward your spine.
  • Keep your body in a straight line from head to heels.
  • Avoid letting your hips sag or your back arch.
  • Try different types of planks, such as side planks or plank jacks, to mix up the challenge.

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 schedule and incorporating planks into your daily routine, you can see significant improvements in your posture, balance, and athletic performance. Remember to start slow, engage your core muscles, and keep your body in a straight line from head to heels. Good luck with the challenge!

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

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