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30 Day Plank Challenge

If you haven’t made a new year’s resolution of somehow improving your health and fitness you will have at least THOUGHT about it.  Here follows a health challenge that will cost you only 20 seconds (yes, SECONDS!) a day for the first few days.  in 2014, even I can find 20 seconds.

What do you have to do for 20 seconds? Simply assume the pose like the girl in the picture above.  She is doing the plank.

The plank is an effective exercise for tightening deep, core muscles. It’s a static exercise (meaning you don’t move). You use your arms to raise yourself off the floor and hold the whole body straight and rigid, like a plank of wood.

You can do it anywhere, you don’t need any equipment and it only takes seconds. Because you are working on your deep core muscles, it is more effective than sit-ups and crunches.


  1. Start on your elbows and knees, locking hands together.
  2. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.
  3. Face the floor, being careful not to arch your back or stick your bottom in the air.
  4. Hold this position for 20 seconds to begin with, extending the time as you get stronger.  (If you have difficulty maintaining this position for 20 seconds then try it again and this time keep your knees on the floor – a shorter plank.  As your core develops strength you can move up to the long plank.)

If you experience any PAIN.  Stop.  Talk to us first.

How to do a plank


Thanks to 30 day fitness challenges for their chart and info.

About the Author
Vincent Bowyer Adv Dip Nat, a Naturopath in Lismore and a Complimentary health practitioner since 2002, has been helping many hundreds of people find relief from pain and leading many to a more vibrant health. His is a practitioner member of CMA, STAA, and AMT Trained by Australia's Chris Mortensen, Vince has attended master classes under Prof. Alexander Tarakanov, Prof. Alexander Revenko and Dr. Galina Subottina.  By special invitation he participated in the international SCENAR trainers forum in Switzerland led by Prof. Revenko, which included SCENAR practitioners from Europe, Africa, Australia and North America. He is a passionate user and trainer of the latest Non-Invasive Neurostimulation technology available in Australia.

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