oaisti2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine | | : The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever Fitness / Workouts Kiera Aaron and Ashley Mateo | Jul 01, 2016 Topics: abs workouts, 30-Day Challenge _® s LANK CHALLENGE TRICEPS FOREARM KNEE TO 2 ae ee Be WIDE GRIP INTHER | SIDEPLANK|| PLANK —_ SIDE PLANK PUSH-UP ROTATION+|| REACH 2 J FT TRICEPS PLAN 5H Rt ® Pr PE | FR PLANK, CH ¥ Of ius @ ING PLANK HOLD —2 crout ha tw, J fitness « SHAPE | shape-com/plankchallenge 5 4 a We teamed up with Fitness Magazine and Kira Stokes, creator of The Stoked Method, to bring you the Ultimate Plank Challenge. You won't find any "hold a plank for 30 seconds" business here. We're talking moves that challenge and sculpt like never before. And none of ‘em are htps:shwew shape.comifiressiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 4125owss2017 “The Ultimate 20-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine done in vain (yes, even if your goal is to look awesome in a bikini). Each day builds upon the last, leading to new challenges at the end of each week. Think: Planks with purpose. Follow along and get ready to reveal abs that wow, Don't forget to share your progress on Instagram and Twitter using #ShapePlank30, How it works: you'll learn a new twist on the plank daily. Plus, at the end of each week, you'll put those moves together for a flow that works your strength and endurance. THE ULTIMATE 30-DAY PLANK CHALLENGE FOR YOUR STRONGEST CORE EVER Jump to day DAY 1 VIEW ALL PHOTO: PETER ARDITO Forearm Plank (Low Plank) Place elbows directly beneath your shoulders, legs extended. Press through your heels so calves are lengthened, Draw your navel toward your spine and engage your glutes, Hold for 45 seconds; do three sets. NAILED IT! SHARE NOW htps:shwew shape.comifitressiworkouts/ultmate-30-day-plank-chalenge-your-strongesl-core-over 2128oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine DAY 2 VIEW ALL PHOTO: PETER ARDITO Forearm Side Plank Start in basic low plank. Make fists with both hands and rotate your right fist into your left elbow to transition into a right side plank. Extend your left arm to the ceiling. Hold the right side plank for 45 seconds then pass through basic plank and rotate your left fist into your right elbow to transition into a left side plank. Hold a left side plank for 45 seconds; do three sets (one set constitutes both sides). Form Tip: Remember to keep your glutes engaged and navel toward your spine. Drive your hips toward the ceiling and stack your feet to keep your hips square. NAILED IT! SHARE NOW DAY 3 htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 325oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine VIEW ALL PHOTO: PETER ARDITO Extended Arm Plank (High Plank) Place your wrists directly under your shoulders, using the same form tips as a low plank. Hold for 45 seconds; do three sets. NAILED IT! SHARE NOW DAY 4 VIEW ALL htps:shwew shape. comifiressiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 428oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO High Side Plank Start in basic high plank. Walk your right hand to the midline of your body and roll onto the outside edge of your right foot. Stack your feet, drive your hips to the ceiling and extend your left arm to the ceiling, Hold for 45 seconds, then pass through basic high plank and repeat of the left side. Do three sets (one set constitutes both sides). NAILED IT! SHARE NOW DAY 5 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 525oasi2017 “The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO Low Plank with Knee Taps Assume low plank position. Alternate knee taps to the floor, focusing more on your low abdomen. Continue alternating for 45 seconds; do three sets. NAILED IT! SHARE NOW DAY 6 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-everoasi2017 “The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO High Plank Shoulder Taps Assume a high plank position. Keeping your hips square, working hard not to let them sway side to side, lift your right hand to tap your left shoulder, then your left hand to tap your right shoulder. Continue alternating for 45 seconds; do three sets. NAILED IT! SHARE NOW DAY 7 VIEW ALL. htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 128oasi2017 “The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO Plank Up-Downs Start in a low plank. Maintaining square hips, place your right hand under your right shoulder, then left hand under your left shoulder, then proceed to lower back down to your right elbow, then your left elbow. Continue alternating the hand you come up with first for 60 seconds. Do three sets. NAILED IT! SHARE NOW DAY 8 VIEW ALL > htps:shwew shape.comifiressiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 825oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine Nail the Basics Start in a forearm plank, Do two knee taps, one with each knee. Transition to a high plank. Tap each hand to its opposite shoulder. Return to forearm plank. Repeat for 45 seconds; do three sets. NAILED IT! SHARE NOW DAY 9 VIEW ALL PHOTO: PETER ARDITO Basic Triceps Push-Up Starting in a high plank, rotate the crease of your elbows forward; shift your shoulders over your wrists slightly. With your elbows hugging your rib cage, slowly lower your body until your htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 925owtt017 “The Ulimate 30-Day tank Challenge for Your Stongest Core Ever | Shape Magazine shoulders are even with your elbows. Hold for two seconds, then return to your start position. Do eight to 10 reps (10 to 12 if on knees); do three sets. Note: Push-ups are a moving plank, so as your core strength improves from working on plank variations, so will your push-ups. It's important to draw your navel toward your spine and engage your glutes, just as you do while performing planks. NAILED IT! SHARE NOW DAY 10 VIEW ALL PHOTO: PETER ARDITO Low Plank with Hip Dips Start in a low plank. Rotate your hips to the right as you dip them about three inches from the ground, then rotate them to the left and dip. Alternate for 45 seconds; do three sets. NAILED IT! SHARE NOW htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 1025oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine DAY 11 VIEW ALL PHOTO: PETER ARDITO Plank Jacks Start in high plank. Hop your feet out wider than hip-width without allowing your butt to pop up above the height of your shoulders, then quickly hop your feet back to hip-width. Continue for 60 seconds; do three sets. NAILED IT! SHARE NOW DAY 12 htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 1126oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine VIEW ALL PHOTO: PETER ARDITO Low Side Plank with Hip Dips Assume low plank position and transition into a right side plank. Drive your hips toward the ceiling, then dip your right hip toward the floor, then back to the start position. You should feel this strongly in your right side oblique. Continue for 60 seconds, then repeat on the left side; do three sets. NAILED IT! SHARE NOW DAY 13 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 1208oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO High Plank Knee to Opposite Elbow Assume a high plank position. Bring your right knee to your left elbow, hold for three seconds, then bring your left knee to your right elbow and hold for three seconds. Keep alternating in this manner for 60 seconds; do three sets. NAILED IT! SHARE NOW DAY 14 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 13128oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO Low Side Plank Knee to Same Side Elbow Assume a low plank position. Bring your right knee to the outside of your right elbow, maintaining square hips and shoulders, hold for three seconds, then bring your left knee to the outside of your left elbow, hold for three seconds. Continue in this manner for 60 seconds. Do three sets. Note: You should feel this strongly in your obliques and transverse abdominis. NAILED IT! SHARE NOW DAY 15 VIEW ALL htps:shwew shape.comifiressiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 14128oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine > Boost Your Heart Rate Do two plank up-downs. Bring each knee to its opposite elbow. Do 5 plank jacks. Do three sets. NAILED IT! SHARE NOW DAY 16 VIEW ALL PHOTO: PETER ARDITO Standard Wide Grip Push-Up htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 19125oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine Walk your hands slightly wider than shoulder-width, feet hip-width, Maintaining a strong core, bend your elbows to create a 90-degree angle biceps to forearms, Press back to your start position. Do 12 to 15 reps; do three sets. NAILED IT! SHARE NOW DAY 1] VIEW ALL PHOTO: PETER ARDITO Crouching Panther Plank Place your wrists under your shoulders and your knees under your hips. Maintaining a flat back, lift your knees two inches off the ground. Hold this position hovering off the floor for 75 seconds; do three sets. htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 16125oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine NAILED IT! SHARE NOW DAY 18 VIEW ALL PHOTO: PETER ARDITO Low Side Plank, Rotate, and Leg Lift Assume a right side plank position with your feet stacked and your left hand behind your head. Keeping your hips high, rotate your left elbow to your right fist, then lift the left leg off the right with control. Repeat this sequence for 45 seconds on the right, then do the same on the left. Do three sets. NAILED IT! SHARE NOW DAY 19 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 1128oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO High Plank Reach Assume a high plank position. Walk your hands as far forward as you possibly can, drawing your navel in and squeezing your butt. Hold for 45 seconds; do three sets. NAILED IT! SHARE NOW DAY 20 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 10125oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO High ‘ide Plank/Hip Dip/Leg Lift Assume a high right side plank. Dip your right hip down about 10 inches, lift back up to a right side plank position and lift your left leg off your right with control. Continue in this manner for 45 seconds, then repeat on the left side. Do three sets. NAILED IT! SHARE NOW DAY 21 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 19125oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO Moving Lateral Panther Plank ‘Assume panther plank position. Maintaining a flat back and keeping your knees two inches off the ground, move your body to the right by simultaneously moving your right hand and right foot to the right a few inches, then your left hand and your left foot to the right. Move right for 15 seconds, then move left the same way for 15 seconds. Continue for 75 seconds; do three sets. NAILED IT! SHARE NOW DAY 22 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 20128oaisti2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine Step Up Your Side Plank Start in a side plank on your right side. Dip your right hip toward the floor for two reps, then lift your left leg off your right for two reps. Rotate your left elbow to your right for two reps. Do three sets on each side. NAILED IT! SHARE NOW DAY 23 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 2128oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO Triceps Push-Up with Rotation Bring your feet slightly wider than hip-width and perform one triceps push-up. Find your balance and lift your right hand off the ground to extend your right arm to the sky and open your right side chest to the right. Return your hand to the floor, perform another triceps push-up, and repeat with the left arm. Continue this movernent pattern for eight to 10 reps; do three sets. NAILED IT! SHARE NOW DAY 24 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 228oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO Towel Plank Rows Start in a low plank with your toes on a towel. Maintaining a solid plank position, glide your body forward and back, shifting your shoulders over your wrists, then behind them. Do this for 60 seconds; do three sets. NAILED IT! SHARE NOW DAY 25 VIEW ALL htps:shwew shape. comifiressiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 2228oasi2017 ‘The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO High Side Plank Thread/Leg Lift Start in a high right side plank. Thread the left arm underneath your right side body, then lift your left leg off your right. Continue this pattern for 60 seconds, then repeat on your left side. Do three sets each side. NAILED IT! SHARE NOW DAY 26 VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 24128oasi2017 ‘The Ultimate 30-Day Plank Challenge or Your Strongest Core Ever | Shape Magazine PHOTO: PETER ARDITO Towel Plank Army Crawls Start in a low plank with your toes on a towel. Maintaining a solid plank position, crawl forward on your elbows about eight "steps" each elbow, then crawl backwards about eight "steps" each elbow. Continue in this manner for 60 seconds; do three sets. NAILED IT! SHARE NOW DAY 2] VIEW ALL htps:shwew shape.comifinessiworkouls/ultmate-30-day-plank-challonge-your-strongesl-core-ever 25128