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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 planks, their benefits, and a workout plan to get you started.
MyShine May 12, 2025

7-Day Plank Challenge for Core Strength

Introduction to the 7-Day Plank Challenge

Image

The 7-Day Plank Challenge for Core Strength is a great way to improve your overall core strength, stability, and endurance. Planks are an effective exercise that target your abs, obliques, and lower back muscles. In this article, we will guide you through the benefits of planks, how to do them correctly, and provide a 7-day workout plan to help you get started.

Benefits of Planks

Planks offer numerous benefits, including:

  • Improved core strength and stability
  • Enhanced posture and balance
  • Increased endurance and overall fitness
  • Reduced risk of back pain and injury

How to Do a Plank

To do a plank correctly, follow these steps:

  1. Start in a push-up position with your hands shoulder-width apart
  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
  4. Hold the position for as long as you can, aiming for at least 20-30 seconds

7-Day Plank Challenge Workout Plan

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Here is a 7-day workout plan to help you improve your core strength and endurance:

Day Plank Variation Duration Reps
Day 1 Standard Plank 20-30 seconds 3-5
Day 2 Plank with Leg Lift 15-30 seconds 3-5
Day 3 Plank with Arm Raise 15-30 seconds 3-5
Day 4 Side Plank (each side) 15-30 seconds 3-5
Day 5 Reverse Plank 15-30 seconds 3-5
Day 6 Plank with Alternating Leg Lift 15-30 seconds 3-5
Day 7 Long Duration Plank 30-60 seconds 3-5

Tips and Precautions

Remember to:

  • Listen to your body and rest when needed
  • Engage your core muscles throughout the exercise
  • Keep your body in a straight line from head to heels
  • Avoid arching your back or letting your hips sag

Conclusion

Image

The 7-Day Plank Challenge is a great way to improve your core strength, stability, and endurance. Remember to listen to your body, engage your core muscles, and keep your body in a straight line throughout the exercise. With consistent practice and patience, you can achieve significant improvements in your overall fitness and well-being.

Continue Reading

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

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