Skip to content

Shine Magazine

a different lifestyle

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
  • General

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 June 3, 2025 2 min read
pexels-photo-756565

7-Day Plank Challenge for Core Strength

Introduction to the 7-Day Plank Challenge for Core Strength

Get ready to strengthen your core with our 7-day plank challenge. Planks are an effective exercise for building core strength, improving posture, and enhancing overall fitness. In this article, we will guide you through the benefits of planks, how to do a plank, and provide a step-by-step guide to completing the 7-day plank challenge.

Benefits of Planks

Planks offer numerous benefits, including:

  • Improved core strength: Planks engage your core muscles, including your abs, obliques, and lower back.
  • Enhanced posture: Strengthening your core muscles helps improve your posture, reducing the risk of back pain and other musculoskeletal issues.
  • Increased stability: Planks help improve your balance and stability, reducing the risk of injury.
  • Weight loss: Planks can help you burn calories and lose weight, particularly when combined with a healthy diet and regular exercise.

How to Do a Plank

Doing a plank is relatively simple:

  1. Start in a push-up position, with your hands shoulder-width apart and your feet hip-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, avoiding any sagging or arching.
  4. Hold the position for as long as possible, aiming for at least 30 seconds.

7-Day Plank Challenge

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

Day 1: Introduction to Planks

Hold a plank for 30 seconds, rest for 30 seconds, and repeat for 3 sets.

Day 2: Increase the Hold Time

Hold a plank for 40 seconds, rest for 30 seconds, and repeat for 3 sets.

Day 3: Add Leg Lifts

Hold a plank and lift one leg off the ground, keeping it straight, for 30 seconds. Rest for 30 seconds and repeat on the other side.

Day 4: Increase the Number of Sets

Hold a plank for 40 seconds, rest for 30 seconds, and repeat for 4 sets.

Day 5: Add Arm Raises

Hold a plank and raise one arm off the ground, keeping it straight, for 30 seconds. Rest for 30 seconds and repeat on the other side.

Day 6: Increase the Hold Time Again

Hold a plank for 50 seconds, rest for 30 seconds, and repeat for 4 sets.

Day 7: Final Challenge

Hold a plank for 60 seconds, rest for 30 seconds, and repeat for 5 sets.

Conclusion

Completing the 7-day plank challenge can help you build core strength, improve your posture, and enhance your overall fitness. Remember to listen to your body and only do what feels comfortable and safe. With regular practice, you can improve your plank hold time and overall core strength. Start your plank journey today and experience the benefits for yourself!

Continue Reading

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

Related Stories

cover-image-106362
1 min read
  • General

boAt: Success Story of India’s Leading Audio Wearables Brand Entering UAE in 2025

MyShine July 26, 2025
cover-image-106141
1 min read
  • General

The Impact of Technology on Modern Healthcare

MyShine July 26, 2025
cover-image-106135
1 min read
  • General

Stay Updated with Mini Crossword and Puzzle Answers

MyShine July 26, 2025

Trending News

Surrey Mayor Calls for Immediate Action Against Violent Content Online cover-image-112137 1
  • News

Surrey Mayor Calls for Immediate Action Against Violent Content Online

August 2, 2025
Top 10 Hibernating Animals: Meet the Master Sleepers cover-image-112061 2
  • News

Top 10 Hibernating Animals: Meet the Master Sleepers

August 2, 2025
Huda Mustafa Sparks Dating Rumours with Louis Russell: Reality TV’s New Power Couple? cover-image-112005 3
  • News

Huda Mustafa Sparks Dating Rumours with Louis Russell: Reality TV’s New Power Couple?

August 2, 2025
Magnesium Glycinate: The ADHD-Friendly Supplement Revolution cover-image-112004 4
  • News

Magnesium Glycinate: The ADHD-Friendly Supplement Revolution

August 2, 2025
Kuwait’s Education Reform 2035: Progress, Focus Areas, and Partnerships cover-image-111956 5
  • News

Kuwait’s Education Reform 2035: Progress, Focus Areas, and Partnerships

August 2, 2025
popular tags
  • 2025 technology trends
  • fintech innovations
  • 2025 wellness
  • Emerging Trends
  • Cosmic Creativity
  • Share on Facebook
  • Share on Twitter

You may have missed

cover-image-112137
1 min read
  • News

Surrey Mayor Calls for Immediate Action Against Violent Content Online

MyShine August 2, 2025
cover-image-112061
1 min read
  • News

Top 10 Hibernating Animals: Meet the Master Sleepers

MyShine August 2, 2025
cover-image-112005
1 min read
  • News

Huda Mustafa Sparks Dating Rumours with Louis Russell: Reality TV’s New Power Couple?

MyShine August 2, 2025
cover-image-112004
1 min read
  • News

Magnesium Glycinate: The ADHD-Friendly Supplement Revolution

MyShine August 2, 2025

Recent Posts

  • Surrey Mayor Calls for Immediate Action Against Violent Content Online
  • Top 10 Hibernating Animals: Meet the Master Sleepers
  • Huda Mustafa Sparks Dating Rumours with Louis Russell: Reality TV’s New Power Couple?
  • Magnesium Glycinate: The ADHD-Friendly Supplement Revolution
  • Kuwait’s Education Reform 2035: Progress, Focus Areas, and Partnerships

Tags

30-day push-up challenge 2025 advancements 2025 crypto outlook 2025 education trends 2025 finance 2025 health 2025 innovations 2025 Sustainability 2025 technology trends 2025 travel 2025 wellness art galleries automotive lifestyle beauty inspirations beginner fitness Beyond Stars Bitcoin Bitcoin future Blockchain Insights Celestial Boundaries cognitive science Constellations Cosmic Creativity cryptocurrency diversity in Europe Emerging Trends fintech innovations future of space exploration Galaxies gastronomy human imagination Imagination Imagining the Universe Infinite Universe innovations in space mindfulness Night Sky Pilates space exploration stargazing storytelling strength training WordPress workout routines Yoga
Copyright © All rights reserved. | MoreNews by AF themes.