(Try without being on knees and balancing on toes), Thursday: Forearm Plank. Start by doing it on your knees, not your toes.) Planks are extremely versatile.

Strengthening your core muscles can help with everything from stability to helping prevent back pain to sculpting that waistline. To make it easier: Place your knees on the floor. For instance, you may start with 20 seconds at the beginning of your plank challenge and slowly but surely move up to 3 minutes. Start on knees, if needed (see Tuesday).

We’re giving away 2,000 each week until 11/9! This doable plan only takes a few minutes a day and it starts with a basic plank. (Can be on one knee), Wednesday: Forearm Plank. All rights reserved. Follow the 30-day Plank challenge to explore a myriad of possible variations of the Plank exercise, shed those annoying pounds, improve your posture and enhance your well-being. ᶿSee official rules. (If you were on your knees, try using just one knee, as seen above), Tuesday: Forearm Plank. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Start in a standard plank position, palms planted firmly on the ground. Good plank form will ensure you strengthen your muscles instead of straining them. Get a customized weight-loss plan, the latest nutritional & behavioral science to help you build healthy habits for life, plus Coaching and community you can count on— anytime. Continue jumping feet in and out.

(Can’t do a plank? Hold for 20 seconds. Make it easier: Rest your right knee on the ground with your heel pointing behind you, or stack both knees on the ground. 4.4K likes. Place your hands on either side of your hips so palms are resting on the bench and fingertips are hanging down. Hold for 35 seconds. As women over 40, quite often our core has weakened over time. Want to try a new core exercise? Health.com is part of the Meredith Health Group. Hey there! Place your left forearm on the floor with elbow under your left shoulder, and palm on the floor in front of it. Switching things up will not only help keep you from getting bored, but it will help you unlock the power in your core. Friday: Forearm Plank. Prize includes the Halo Band and six months of Amazon Halo membership. Monday: Forearm Plank. This 30-day plank challenge will transform your core in four weeks. †US News & World Report has ranked WW (Weight Watchers) the #1 Best Diet for Weight Loss in their annual ranking for the last ten years (2011-2020). They tone your rectus abdominis (the “six-pack muscles” on the front of your belly); the transverse abdominis, a muscle that runs horizontally, deep in your belly; as well as your internal and external obliques, the muscles that run up the sides of your midsection. Clasp your hands together. We won't send you spam. It’s better to switch from your toes to your knees and stick with the time frame than give up completely and cheat on time. Learn more††In 6-mo study, 88% of participants said myWW was an easier way to lose weight vs. when they tried on their own, funded by WW. This 30-day plank challenge will jumpstart your fitness. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! I learned a few years ago how important having a strong core was for my back. Hold this position. The Plank exercise works better than crunches because it engages all of your core muscles, arms and legs.

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