30 Day Plank Challenge - Positive effects on your body

Have you ever heard of the Plank Challenge? In this you hold the plank for 30 consecutive days always a little longer. Find out how to do a plank correctly and what effect the regular workout has on your body. You will also find a 30-day Plank Challenge training plan.

With planking, you rely solely on your body weight. You can do this in different variations. To get into the classic plank position - also known as the forearm support - get down on the floor or, even better, on a fitness mat in the four-foot stance. Place your forearms on the floor so that your lower and upper arms form a 90° angle. Extend your feet backwards one after the other and stand on the tips of your toes. Make sure your feet are about hip-width apart and that your bum is not higher than the rest of your body. Your entire body forms a straight line and you should avoid a hollow back. Alternatively, you can do a full plank, also known as a push-up plank, in which you fully extend your arms. Try to keep your body as tense as possible to increase the training effect. Your belly in particular should be tensed.

Pro tip: Practise the plank first with a training partner or in front of the mirror. This will give you a feel for whether you are holding the position correctly.

First and foremost, regular planking strengthens your core. This means that you train your belly and back in particular. A strong back is particularly helpful in everyday life. In addition to a stronger core, you also strengthen your arm and leg muscles by tensing your entire body. Your arms and legs also support your entire weight. Planking is therefore also an effective full-body workout.

You can improve your posture with whole body training - similar to training with a rowing machine or cross trainer. In this way, back problems caused by poor posture and prolonged sitting can be prevented.

Strengthening your core gives you a better body awareness, which has a positive effect on your sense of balance. Performing this exercise regularly stabilises your body. This can also make you feel more confident on your feet in general, which will also benefit your workout. By increasing your balance, you also prevent sports injuries as you perform your training with greater stability and safety.

Apart from a fitness mat and optional fitness bands, you don't need any other equipment - perfect for training at home and on the go. If you want to increase the positive effect on your body, add the fitness bands. You can keep these taut underneath your calves, for example, to train your leg muscles even more.

Even if you have little time for a complete workout - there's always time for planking. The exercise is completed in just a few minutes, so it's perfect for in between. What's more, you'll see a positive effect on your entire body despite the short amount of time required.

When you start your Plank Challenge, you will realise that this daily challenge motivates you to achieve your goal. This will keep you on the ball and you will see progress after just a few days - even if it is difficult to hold the forearm support at first.

Especially at the beginning, when you are not yet very fit, it is advisable to start in sets. That's why you'll find two different variations for the Plank Challenge here in the plan - one without interruption and one alternative with shorter sets. The training effect actually remains almost the same. If you opt for the training plan with sets, you should always plan about a 5-10 second break. If you don't manage to hold the plank for longer one day, just try to continue as it feels good for you. Then, for example, add another day or increase the time on another day.

Planks have positive effects on your entire body - from a strengthened core to upright posture and improved balance. So, what are you waiting for? Start your 30 Day Plank Challenge today!

The perfect tip for even more motivation: Find a training partner and start the Plank Challenge together.