When it comes to increasing overall stability in your body, one of the most important things to focus on is developing a strong core. According to data from Cleveland Clinic, your core muscles, which encompass your abs, back and hips, work in tandem to help you perform a full range of body motions, like turning and bending, and are the basis for proper posture. So, how do you start working toward a core that provides you with that essential strength and flexibility? First, consider your diet. “If you want a flat stomach, first you have to address overall carbohydrate intake,” says Paige Romanowski, a certified personal trainer and founder of BodyRite Training in Jamesport, New York. It’s important to focus on calorie quality versus calorie quantity. It’s amazing to see the amount of visceral or waistline fat a client will shed once they remove processed foods and harmful seed oils from their diets. As the quality of the plate improves, so does the quality of your stomach, so to speak.” Then it’s on to exercise. Romanowski has put together the following 30-day plank challenge to help you get great results–try them for a one-month period. “Consistency is key, of course,” she says. “Make sure to incorporate these exercises into at least three workouts per week. Regardless of what plank or plank variation you’re doing, you want to plank or perform plank variations for at least four rounds for either 45 seconds to a minute. “ While you may want to try doing these exercises every single day and go as hard as possible, that’s not a good idea—especially if you’re new to planking. “For beginners, four rounds of 20 seconds intervals is a perfect place to start for your first week of planking,” says Romanowski. “If this is too difficult for you, or if you have injuries that prevent you from doing a plank directly on the floor, then use an elevated surface to help relieve the stress on your shoulders and wrists. Ideally, you would like to be able to plank for a minute for four rounds within a month of your initial plank exercise.” Below, you’ll find every workout you need for your 30-day plank challenge. While it won’t be easy, your core (and back, and the rest of your body!) will thank you for it.
30-day plank challenge
Push-up plank
“This is a great basic plank that a lot of people know,” says Romanowski.
Elbow plank
“You could also perform these while practicing a leg lift, or arm raise,” Romanowski notes.
Hip rolls
“These are also a fun way to challenge your obliques while maintaining a plank position either on your elbows or on your hands.”
The Sandbell
Sandbag drags
“Both sandbell and sandbag drag are another fun way to stress out your core and challenge stability.”
Side planks
Side planks work your obliques and your arms.
Side planks with hip taps
This is an excellent way to work the sides of your abs.
Side plank with side crunch
This is an extra blast for your abs and obliques. Next up: The 17 Best Trainer-Approved An Exercises for Women, Because We All Want a Strong, Toned Core
Sources:
Paige Romanowski, certified personal trainer and founder of BodyRite Training in Jamesport, New York
