The 30 Day Plank Challenge is a perfect way for beginners to tone up their core at home. This challenge focuses on building core strength and stability through a series of plank exercises, including the Front Plank, Front Plank with Arm and Leg Lift, and Reverse Plank. By progressively increasing the duration and difficulty of the planks over 30 days, participants can see significant improvements in their core strength and overall fitness. Stick with the challenge and feel the burn as you build a strong, stable core!
The front plank is a fundamental exercise for building core strength and stability. This exercise primarily targets the abdominal muscles, back, and shoulders. By holding the plank position for 15 seconds, you will engage and strengthen your core muscles, which is essential for overall physical fitness and functional movement. Additionally, this exercise can help improve posture and reduce the risk of lower back pain. To perform the front plank, start by getting into a push-up position with your elbows directly under your shoulders and your body forming a straight line from head to heels. Hold this position while maintaining proper form and breathing rhythm. As you progress, aim to increase the duration of the plank to further challenge your core muscles. Incorporating the front plank into your workout routine can contribute to enhanced stability, balance, and overall athletic performance.
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Exercise / Sets
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Front Plank1 set • :15.
Day 2
In this workout, you will start with the Front Plank with Arm and Leg Lift. This exercise is fantastic for strengthening your core, shoulders, and glutes. Start by getting into a plank position with your hands directly under your shoulders, and your body in a straight line from head to heels. Lift one arm and the opposite leg simultaneously while maintaining your balance and stability. Hold each lift for 5 seconds, and then switch to the other arm and leg. This movement will challenge your core muscles, particularly your obliques, as well as improve your overall stability and balance. Perform 2 sets of this exercise, with each set comprising 5-second holds on each side. Take your time and focus on maintaining proper form throughout the movement for maximum effectiveness.
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Exercise / Sets
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Front Plank with Arm and Leg Lift (female)2 sets • :05 and :05.
Day 3
The reverse plank is an effective exercise for strengthening the core and improving posture. By performing this exercise, you engage the abdominal muscles, lower back, glutes, and hamstrings. It also helps in building shoulder stability and strength. To begin, sit on the floor with your legs extended in front of you. Place your hands on the ground, slightly behind your hips, with your fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for at least :10. Remember to breathe steadily throughout the exercise. As you progress, you can gradually increase the duration of the hold for better results.
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Exercise / Sets
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Reverse Plank1 set • :10.
Day 4
Ready to strengthen your core? The front plank is a powerful exercise that engages the entire core, including the rectus abdominis, transverse abdominis, and internal and external obliques. By holding the front plank position for 20 seconds, you can boost your core stability and endurance. To perform a front plank, start by lying face down with your elbows directly beneath your shoulders. Engage your core and lift your body off the ground, keeping a straight line from your head to your heels. Focus on maintaining proper form and breathing evenly throughout the hold. It's a simple yet effective exercise that can lay the foundation for a strong core.
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Exercise / Sets
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Front Plank1 set • :20.
Day 5
The front plank with arm and leg lift is a fantastic exercise for targeting the core muscles and improving overall stability. By lifting opposite arm and leg while holding the plank position, you engage the deep abdominal muscles, lower back, glutes, and shoulders. This exercise helps to build a strong, stable core which is essential for everyday movements and overall strength. Additionally, it aids in improving balance and coordination, making it a great functional exercise. Remember to keep your body in a straight line from head to heels throughout the movement.
To perform the plank with arm and leg lift, start in a traditional plank position with your hands directly under your shoulders, engage your core, and keep your body in a straight line. Lift one arm and the opposite leg simultaneously, hold for 7 seconds, then switch to the other arm and leg for an additional 7 seconds. Repeat this for 2 sets, aiming for perfect form and controlled movements.
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Exercise / Sets
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Front Plank with Arm and Leg Lift (female)2 sets • :07 and :07.
Day 6
The reverse plank is an effective exercise to strengthen the core, improve posture, and enhance overall stability. To perform this exercise, start by sitting on the floor with your legs extended in front of you. Place your hands on the floor slightly behind your hips, fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your glutes and core to maintain this position for 12 seconds. Focus on keeping your body in a straight line and avoid letting your hips sag. This exercise targets the posterior chain, including the lower back, glutes, and hamstrings, while also engaging the core muscles.
Incorporating the reverse plank into your workout routine can benefit your overall stability and help prevent lower back pain. It's a versatile exercise that can be done anywhere, making it a convenient addition to your fitness regimen. Gradually increase the duration as you progress to continue challenging your core and lower body strength. Remember to breathe evenly throughout the exercise and maintain proper form for optimal results.
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Exercise / Sets
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Reverse Plank1 set • :12.
Day 7
The front plank is an excellent exercise for building core strength and stability. It engages the rectus abdominis, transverse abdominis, and obliques, helping you achieve a toned midsection. To perform the front plank, start by getting into a push-up position, then bend your elbows and rest your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core and holding for at least :25 seconds. As you get stronger, you can gradually increase the duration. It's important to focus on maintaining proper form throughout the exercise to get the maximum benefit. Incorporating the front plank into your workout routine will contribute to overall core strength and help with posture and stability.
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Exercise / Sets
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Front Plank1 set • :25.
Day 8
The Front Plank with Arm and Leg Lift is a fantastic exercise for engaging your core muscles and improving balance. This combination exercise targets not only the abdominal muscles but also the lower back, glutes, and shoulders. By lifting one arm and the opposite leg while maintaining the plank position, you challenge your core strength and stability. The key to performing this exercise effectively is to keep your body in a straight line without allowing your hips to sink or elevate. This will ensure that the core muscles are properly engaged and working to stabilize the body. By incorporating this exercise into your workout routine, you can enhance overall core strength and stability which can carry over to improved performance in various physical activities and reduced risk of injury.
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Exercise / Sets
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Front Plank with Arm and Leg Lift (female)2 sets • :09 and :09.
Day 9
The reverse plank is an excellent exercise to target your core muscles and improve your overall posture. By holding this position for 14 seconds in one set, you can engage your abdominals, lower back, glutes, and hamstrings, leading to better stability and balance. Keep your body in a straight line from head to heels and focus on contracting your abdominal muscles to maintain the posture. Performing the reverse plank regularly can also help in reducing lower back pain and enhancing your overall flexibility. Make sure to breathe steadily during the exercise to maximize its benefits and avoid unnecessary strain on your body.
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Exercise / Sets
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Reverse Plank1 set • :14.
Day 10
In this workout, you'll start with a front plank to engage your core muscles and improve stability. The front plank is an isometric hold exercise that targets the rectus abdominis, transverse abdominis, and the muscles around the pelvis and lower back. By maintaining a strong plank position for 30 seconds, you'll also work the shoulders, chest, and back.
To perform a front plank, begin in a push-up position and then lower onto your forearms with elbows directly beneath your shoulders. Engage your core and keep your body in a straight line from head to heels. Make sure to breathe steadily throughout the exercise.
Including front planks in your workout routine can help develop a strong core, improve posture, and prevent lower back pain. It's a foundational exercise that can be easily incorporated into a full-body workout or core-focused routine.
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Exercise / Sets
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Front Plank1 set • :30.
Day 11
The Front Plank with Arm and Leg Lift is an excellent exercise to enhance your core strength and stability. This movement targets the abs, back, glutes, and shoulders, offering a full-body challenge. Performing this exercise regularly can help improve your balance and posture, as well as reduce the risk of lower back pain.
To do the Front Plank with Arm and Leg Lift, begin in a plank position with your hands directly beneath your shoulders and your body in a straight line from head to heels. Engage your core and lift one arm and the opposite leg off the ground while maintaining stability and keeping your hips parallel to the floor. Hold for the specified duration, then switch to the other arm and leg. Complete 2 sets of 11 seconds for each side to build endurance and control.
It's crucial to maintain proper form throughout the exercise. Focus on keeping your core muscles tight to stabilize your body. If you struggle with the full plank, you can modify by performing the exercise on your knees. As you progress, challenge yourself to increase the duration of the hold to continue building strength and stability.
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Exercise / Sets
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Front Plank with Arm and Leg Lift (female)2 sets • :11 and :11.
Day 12
The reverse plank is an effective exercise for strengthening your core and improving posture. To perform this exercise, start by sitting on the floor with your legs extended in front of you. Place your hands on the floor, slightly behind your hips, with your fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core and hold this position for 16 seconds. Focus on keeping your body in a straight line and avoid letting your hips drop. This exercise targets your abs, lower back, glutes, and hamstrings, making it a great addition to any workout routine.
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Exercise / Sets
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Reverse Plank1 set • :16.
Day 13
The front plank is a simple yet effective exercise that engages multiple muscle groups. This is a great exercise to include in your workout routine as it targets your core, shoulders, and glutes. To perform a front plank, start by getting into a push-up position, but with your weight resting on your forearms instead of your hands. Your body should form a straight line from your head to your heels. Engage your core and hold this position for at least 35 seconds. Make sure to keep your abs and glutes tight to maintain proper form. This exercise can be a great addition to any workout routine, as it can help improve posture, stability, and overall strength.
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Exercise / Sets
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Front Plank1 set • :35.
Day 14
Get ready to strengthen your core and build a strong foundation with the front plank with arm and leg lift. This exercise is designed to engage your abdominal muscles, lower back, hips, and shoulders, promoting a stable and balanced core. By extending your arm and leg simultaneously, you challenge your balance and stability, enhancing overall muscle coordination. Performing 2 sets of :13 and :13 will help you develop endurance and strength in your core muscles, leading to improved posture and better functional movements.
To perform this exercise, start in a plank position with your forearms on the floor, elbows directly beneath your shoulders. Engage your core and lift one arm and the opposite leg off the ground, maintaining a straight line from your head to your heels. Hold for the prescribed time, focusing on stability and control. Remember to keep your hips level and avoid arching your back. As you progress, you can increase the duration of each hold to continue challenging your core strength.
Incorporating the front plank with arm and leg lift into your workout routine can benefit your overall fitness by enhancing core stability and strength. It's a versatile exercise that can be modified to suit different fitness levels, making it an excellent addition to any core workout or full-body training program.
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Exercise / Sets
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Front Plank with Arm and Leg Lift (female)2 sets • :13 and :13.
Day 15
The reverse plank is a fantastic exercise to strengthen your core muscles and improve your posture. To perform this exercise, sit on the floor with your legs extended in front of you and your hands placed on the floor, slightly behind your hips. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your abdominals and glutes to maintain the position. Hold the reverse plank for 18 seconds to achieve a solid set. Remember to breathe steadily throughout the exercise, and focus on maintaining proper form. This exercise is particularly effective for targeting the muscles of the lower back, glutes, and hamstrings while also engaging the shoulders and arms for stability.
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Exercise / Sets
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Reverse Plank1 set • :18.
Day 16
The front plank is a classic exercise that engages multiple muscle groups, primarily targeting the core, including the rectus abdominis, transverse abdominis, and the internal and external obliques. To perform a front plank, start in a push-up position and then lower onto your forearms. Keep your body in a straight line from head to heels and hold this position for at least 40 seconds. As you build strength and endurance, aim to increase the duration of the hold. This exercise helps to improve core stability, posture, and overall body strength. It also translates well to everyday activities and can reduce the risk of back pain.
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Exercise / Sets
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Front Plank1 set • :40.
Day 17
The front plank with arm and leg lift is an effective exercise to target your core muscles. It helps in building strength and stability in the abdominal and lower back muscles. To perform this exercise, begin in a plank position with your elbows directly beneath your shoulders and your body in a straight line from head to heels. Engage your core and slowly lift one arm and the opposite leg, keeping your body stable. Hold for 15 seconds and then switch to the other arm and leg. Repeat for 2 sets with a 15-second hold for each side. Remember to keep your hips level and avoid any arching or rounding of your back during the movement. This exercise not only improves core strength but also enhances overall balance and coordination.
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Exercise / Sets
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Front Plank with Arm and Leg Lift (female)2 sets • :15 and :15.
Day 18
The reverse plank is a fantastic exercise for strengthening the core and improving posture. To perform a reverse plank, sit on the floor with your legs extended and your hands placed behind your hips, fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for 20 seconds. This exercise engages the core, glutes, and hamstrings while also helping to alleviate lower back pain and improve balance. It's imperative to maintain proper form and engage the abdominal muscles throughout the exercise to get the most out of it. Adding the reverse plank to your workout routine will help improve overall stability and strength, which is beneficial whether you're an athlete or simply looking to enhance daily functionality.
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Exercise / Sets
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Reverse Plank1 set • :20.
Day 19
The front plank is a fundamental exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, and the obliques. It is a static hold that challenges the core to maintain stability and endurance. Performing a front plank for 45 seconds in one set is an effective way to build core strength and stability. During the front plank, it's important to maintain proper form, ensuring that the body forms a straight line from the head to the heels. Engaging the core and avoiding sagging or raising the hips are crucial for maximizing the benefits of this exercise. Additionally, incorporating front planks into your workout routine can improve posture and overall functional strength.
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Exercise / Sets
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Front Plank1 set • :45.
Day 20
The Front Plank with Arm and Leg Lift is an effective exercise that targets the core muscles while also improving balance and stability. Start by getting into a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Lift one arm and the opposite leg, keeping your hips level and your core engaged. Hold for :17 seconds, then switch to the other arm and leg for another :17 seconds, completing 2 sets in total.
This exercise is particularly beneficial for females as it helps to tone and strengthen the abdominal muscles, providing a sculpted and lean midsection. It also works the glutes, back, and shoulders, contributing to overall strength and posture. Focus on maintaining proper form and controlled movements throughout to maximize the benefits and reduce the risk of injury. Incorporate this exercise into your routine to see improved core strength and stability, and to achieve a toned physique.
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Exercise / Sets
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Front Plank with Arm and Leg Lift (female)2 sets • :17 and :17.
Day 21
The reverse plank is an effective exercise for strengthening the core muscles and improving posture. To perform a reverse plank, start by sitting on the floor with your legs extended in front of you. Place your hands on the floor behind you, fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for 22 seconds, engaging your abs and glutes. This exercise helps to target the lower back, glutes, hamstrings, and core muscles, making it a fantastic addition to any workout routine. Incorporate the reverse plank into your fitness regimen to enhance your overall strength and stability.
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Reverse Plank1 set • :22.
Day 22
The front plank is a fundamental exercise for building core strength and stability. By holding the plank position for :50, you engage your abdominal muscles, lower back, shoulders, and chest. This exercise is highly effective for targeting multiple muscle groups simultaneously, which is crucial for developing a strong and stable core. To perform a front plank, start by lying facedown on the floor. Lift your body onto your elbows and toes, keeping your body in a straight line from head to heels. Engage your core muscles and hold this position for the designated time. Focus on keeping your body aligned and avoiding sagging or arching in the lower back.
To maximize the benefits of the front plank, ensure proper breathing throughout the exercise. Inhale deeply through your nose and exhale slowly through your mouth, maintaining a steady rhythm. A common mistake is holding your breath, which can reduce the effectiveness of the exercise. Consistent practice of the front plank will lead to improved core stability, better posture, and enhanced overall strength. It's a valuable addition to any fitness routine, whether you're a beginner or an experienced athlete.
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Front Plank1 set • :50.
Day 23
The front plank with arm and leg lift is a dynamic exercise that engages multiple muscle groups simultaneously. It's a challenging move that targets your core, specifically your abs and back muscles. To perform this exercise, start in a plank position with your forearms on the ground and your body in a straight line from head to heels. Lift one arm and the opposite leg off the ground while maintaining a stable and firm core. Hold this position for 19 seconds, then switch to the other arm and leg for another 19 seconds.
To maximize the benefits of this workout, focus on engaging your core muscles throughout the entire exercise. Keep your abs tight and back straight to prevent any overarching or dipping in your lower back. Remember to breathe steadily and avoid holding your breath. By incorporating this exercise into your routine, you can improve your overall core strength, stability, and balance.
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Exercise / Sets
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Front Plank with Arm and Leg Lift (female)2 sets • :19 and :19.
Day 24
The reverse plank is an effective exercise to target your core muscles and improve your posture. To perform this exercise, start by sitting on the floor with your legs extended and hands placed behind your hips, fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core, glutes, and hamstrings to maintain the position for 24 seconds. Focus on keeping your body in a straight line and avoid sagging in the hips. This exercise not only strengthens your core but also engages your shoulders, arms, and glutes, making it a full-body workout.
To maximize the benefits of the reverse plank, focus on maintaining proper form throughout the exercise. Keep your shoulders down and away from your ears while actively pressing through your heels. Engage your abdominal muscles to prevent overarching in your lower back. Remember to breathe steadily throughout the exercise to support your muscles and maintain stability. As you progress, you can gradually increase the duration of the hold or add more sets to challenge your muscles further. Add the reverse plank to your workout routine to build a strong core, improve stability, and enhance your overall athletic performance.
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Reverse Plank1 set • :24.
Day 25
The front plank is a fundamental exercise that targets the core, including the abs, lower back, and stabilizing muscles. Performing a front plank helps to improve core strength, stability, and endurance. This exercise also engages the shoulders, chest, and glutes, making it a full-body workout. To perform a front plank, start by getting into a push-up position, then bend your elbows and rest your weight on your forearms. Keep your body in a straight line from head to heels, engage your core, and hold this position for the specified time. To increase the challenge, you can add variations such as rocking the hips from side to side or lifting one leg at a time.
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Front Plank1 set • :55.
Day 26
This workout focuses on strengthening the core, shoulders, and glutes. Start by getting into a plank position with your elbows on the ground and your body in a straight line from head to heels. Lift your right arm and left leg simultaneously, hold for 21 seconds, and then switch to the opposite arm and leg for another 21 seconds. This exercise helps to improve core stability and balance, which are essential for overall strength and injury prevention. It also engages the glutes and shoulders, making it a great full-body exercise.
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Front Plank with Arm and Leg Lift (female)2 sets • :21 and :21.
Day 27
Reverse plank is a great exercise for strengthening your core and back muscles. To perform a reverse plank, sit on the floor with your legs extended in front of you. Place your hands on the floor, just behind your hips, and press into the ground as you lift your body up. Your body should form a straight line from your head to your heels. Hold this position for 26 seconds to build endurance and stability in your core and back. This exercise also targets the glutes, hamstrings, and shoulders, making it a great full-body workout. By incorporating reverse planks into your routine, you can improve your posture, stability, and overall strength.
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Reverse Plank1 set • :26.
Day 28
The front plank is an effective core-strengthening exercise that also helps improve posture. To perform this exercise, start by lying face down on the floor. Then, prop yourself up on your elbows and toes, keeping your body in a straight line from head to heels. Hold this position for 1 minute, engaging your core muscles and maintaining proper form throughout. The front plank is a simple yet challenging exercise that can be easily incorporated into your workout routine. It targets the core muscles, including the abs and lower back, while also engaging the shoulders, chest, and glutes. By including the front plank in your workout regimen, you can work towards a stronger, more stable core and better overall posture.
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Exercise / Sets
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Front Plank1 set • 01:00.
Day 29
Front Plank with Arm and Leg Lift is an effective exercise that targets the muscles in your core, shoulders, and glutes, while also improving balance and stability. To perform this exercise, start in a plank position with your forearms on the ground, engage your core, and lift one arm and the opposite leg simultaneously while maintaining a straight body line. Hold the extended position for 23 seconds, then switch to the opposite arm and leg for another 23 seconds. Remember to keep your hips level and avoid any rotation or sagging. This exercise helps to enhance overall core strength, coordination, and stability, making it beneficial for various physical activities and daily movements. Incorporating it into your workout routine can lead to improved posture, reduced risk of injury, and better athletic performance.
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Front Plank with Arm and Leg Lift (female)2 sets • :23 and :23.
Day 30
The reverse plank is an effective exercise to strengthen the core, glutes, and lower back. By supporting your body weight in a reverse plank position for a single set lasting :28, you engage these major muscle groups, which can help improve posture and overall stability. Maintaining a stable reverse plank position also requires upper body strength, making it a beneficial exercise for the entire body. As you progress in this workout, you may find it challenging to maintain the plank posture for the entire duration. If needed, focus on building up to the full :28 by holding the position for as long as possible and gradually increasing the duration over time. This will help you gradually build strength and endurance in a safe and effective manner.
