Take the Plank Challenge: Sep 2013
Well everyone, here it is – our monthly challenge for September…The Plank Challenge!! A far cry from our previous challenge focused on meditation.
So here we go – it begins in exactly 1 week on Sep 1. Start getting yourself psyched up. Even use this week to do a bit of training if you like.
Take a look at the below chart – exciting(!), but also maybe overwhelming, at first glance. Bear in mind that there are so many ways to do this. Below are numerous options for how to approach this challenge. So be sure to scroll all the way down to do bottom of this post as there is a listing of alternatives and modifications.
Remember, this practice is for anyone and everyone – there are lots of ways to tailor “The Plank Challenge” to your needs and achieve the best results.
So now that you have seen the chart and noticed that the last day says to hold plank for 5 minutes(!!), let’s take a calm, cool, collected view of things.
– Know Your Limit: Part of the challenge is recognizing when you’ve hit your limit. So progress slowly through the initial days of the chart and when you feel you have hit your max, stop there and remain there for a few days or maybe even the rest of the month. Or maybe at some point you incrementally build on it by 5 or 10 seconds, according to your pace. Remember, participation is the main thing – not following or matching any particular number per se.
– Select Your Pose: You may do the challenge doing (a) dolphin plank (i.e. on forearms) or (b) standard plank.
– Getting Tired? Try going down to dolphin plank from plank to close out a particular day’s practice.
– Rest in Downward Dog: One way to combat fatigue is to go into downward dog for a few moments and then come back down to plank.
– Use Your Knees to Rest: Another way to combat fatigue is to let your knees rest on the ground for a little while, or maybe the whole time!!
– Rest in Child’s Pose: You may also go into child’s pose for a spell and then come back into your plank pose.
– X-tra Challenge: If the beginning days are not challenging enough for you, then try doing it on three points, alternately keeping one leg in the air.
– Incorporate Meditation: Before or after your plank session, do sit for 1 minute of meditation.
– Overall Outlook: Be creative, forgiving, and careful as you advance through the plank challenge. Do respect your limits.
– Company: Invite family and friends to join The Plank Challenge – company is a wonderful motivator.
– Keep Us Posted: So I think that is everything – do be sure to report back to us and let us know how it is going…
Yikes! Going to set my sites on doing 90 seconds…as my Dad used to say, “Anything worth doing is worth doing poorly”…I will be happy to get to that point!
Oh my Annie – that is quite an expression(!) – make no mistake – 90 seconds is very solid – remember duration is not the only aspect – overall facility in holding the pose is also key – so if you hold the same duration but do so with greater ease – then that also is part of the victory tour!!
I did a test run. Was able to hold it for 26 seconds. You didn’t mention how many times a day, so I just did one. :).
I think that is great Jean!! – that is a solid baseline – and yes one round is sufficient…
My feeling is that number (i.e. those 26 sec) will increase fairly dramatically over the month. Maybe 2x or 3x. Regardless of how much, that same 26 seconds will certainly become much, much easier – and that is also a fine measure of one’s progress. So just remember how much you struggled to do those first 26 seconds!!
I’m in! I can try for 90 seconds too Annie!
(via Facebook)
I am in too! I am going for the variety in the plank! Ok, and I am going to tag Annie too and try for 90 seconds!
I started the challenge with a regular plank and held it for 60 seconds. I’m going for side plank for 60 seconds on both sides today.
Nicely done Merinda!! You jumped right into it – I’ve just been plodding along on these early days, enjoying my 20 or 30 seconds. I like what you’ve got going by mixing in those side planks and working other muscles – look forward to hearing more….
I’ll give it a try! My upper body is so weak. Will be interesting to see a difference…..consistency….
hi Tina,
great hearing from you – my guess is that you will see a fairly dramatic rise in strength so long as you are – as you say – consistent. let us know how it goes!!
Okay, 79 seconds first try…..better than i thought!
that’s AWESOME!!
What fun! Missed two days but I am happy to say I made up today! Plank for 60 and Dolphin Plank for another 60! If it wasn’t for the dog licking my feet I think I could go for A LITTLE more. Looking forward to tomorrow. Thanks Satyam,
Great to have you on board Ileana!! You have certainly paid your dues – what an energetic entry!! Gotta run and go do my plank…
Yes I did!!!!! 🙂
Right on – Paloma!!
Namaskar…
OK I have been doing it too, started with 30 secs and did 1 min yesterday and today. This is a tough challenge but I figure 1-5 mins out of my day is worth it!
You doubled your score quickly!! Thus far you are ahead of the curve!! Keep up the good work…
I can hold plank for 60 seconds…only 2 months after ending chemo! Yay me!
My goodness Chris – that’s really fantastic!!
Staying with 60 Dolphin, 50 Plank for a couple of days.. I think I got a little over ambitious the first time!!!
Very nice Ileana – that is a very solid base!!
I did 120 seconds today!
Well done Tina – 2 minutes is not easy – Shawn our PT used to use 2min as a key threshold for determining overall strength…
Just an FYI here – my mom (84 yrs old) did 29 seconds this morning as her first round – that’s after hosting a big evening gathering the night before. She says the hardest part is standing back up after plank!!
…watch for further report on mom…
Your Mom sounds awesome… Sending positive thoughts to her! She is an inspiration.
: -)
I am sure she is receiving them….
She is AWESOME!
🙂
Even though I have not been able to join your classes over the last couple of years I am participating in the Plank Challenge! Completed my minute this morning…So far so good!! Hope to drop in a class soon.
Hi Holly!
Wonderful to hear from you and great to have you on board for the plank challenge!! Well done on that 1 min plank!
Thanks for checking in and hope to see soon…
Satyam
I made it to 1 min 45 seconds, but did only one. How many are we supposed to do? How much time between repetitions? I think 5 minutes is going to be very b o r i n g, as I am looking at my stopwatch and those seconds go slower and slower.
One is sufficient!! This is a once per day endeavor – that will do fine. You put forth an excellent time…
As for the timing, do not look at the watch – try and set a countdown alarm for the amount of time you plan to practice that day. Looking at the watch is horrible (i.e. oh-so-slow!). Better to engage the mind in a constructive manner focusing on breathing, repeating your mantra, or listening to a book or song, and use your countdown timer…
Hi Satyam! Taking up your challenge here in Colorado. Your Mom inspired me but I have to share that plank is one of my least favorite positions in the yoga world. My class this a.m. with a 10-15 min. “core ability” after, had enough planks for the week! Now I am caught up to you. The dreaded plank word evokes a few chuckles from some of us, all the more reason to do your challenge. Our instructor would be proud. I’ll have to find some real jammin music to get to 300 secs.:D.
Hi Jane,
Great hearing from you and wonderful to hear about all your planking – I suppose it is like medicine, not necessarily tasty, yet helpful!! Thanks for sharing about your classes out there – wouldn’t mind joining you all…
As for that music, if that find the winning beat that can take us all over the 5min mark, you’ll be one popular person!!! I am already dreading Sep 30!!
Keep us all abreast of how things develop!!
Namaskar,
Satyam
Mornin!
Did 2 1/2mins today. Could’ve gone longer, but my wrists were hurting bad, so that was my limit….hope to see results in my wrists with this practice……..
Have a great day!
My – 2 1/2 mins(!!) – that is the longest I have heard of so far…well done!!
As for the wrists, I have definitely benefited from all those planks and downdogs, my notoriously weak wrists have been worry-free for years and years. Hope you get the same outcome!
I’ve been following the plank challenge and have even surprised myself! The whole family is into it and Evan is doing especially well 🙂 Thanks for posting – we are enjoying! Although… I can’t even imagine 5 minutes!
So it has turned into a family affair!! Just so everyone is aware – Evan is around 3 or 4 years old…
Sarah, keep us updated on everyone’s progress. Maybe Evan could even come in a and do a demo for us!!
3 minutes today! After a yoga workout too! My wrists werent happy, but okay after i stretched them. I really feel it in my core….
Nice time!!! Interesting to feel how intense it is on the core – glad the wrists are OK. You are certainly making your way up the plank ladder…
Hi Satyam!!
I’m up to 60 seconds! What do you suggest to hold proper form. I notice as time goes on i get out of form and then my lower back hurts.
Hope you are well and miss everyone in MD!
Namaste from CA:)
Well greetings to you Andrea!!! Great to know and hear that you are out there!! Thanks for checking in…
OK – so you have a solid foundation of 60 seconds & counting. To help with form, try to rely less on the arms and use your thighs, gluts, and core to give you a really solid center. That should help stabilize the back – and relieve the discomfort.
If the pain does continue and it lingers after the plank pose itself, then you may want to reduce the time or use your knees or go to downward dog to ease up on the pose.
First try distributing the weight / exertion as evenly as possible throughout the body. They do not call it plank for nothin’ – the body should be firm, even rigid (though that is not a favorite word choice). But I think you get the idea.
As I recall, you always had fine form in plank and imagine it has only gotten better.
Wonderful hearing from you and all the best to California Living!!!
renyoga wrote: Did you do yours?? It is Day 10 of the #plank challenge, http://t.co/4mo3Vr7sGr
REPLIES:
CMeyersTexas Sep 10, 10:53pm via Twitter for iPad
@renyoga yes I am!!!!!!!
ChokolateChick 10:29am via Twitter for iPhone
@renyoga Yes. I did.
“working on it! 1minute 15 seconds!”
(Via Facebook)
As you know, I am challenged by many of the yoga poses, but plank is one that I feel like I am able to do! So far, I am up to 75 seconds. It does start to hurt my back, so I am taking your advice about engaging the abs, thighs, and gluts. Tomorrow I will rest and try to get to 90 seconds! This is a great challenge!
Arlene, you are taking this challenge with great gusto and I know you will be victorious! Great job on using the whole body while doing plank and keep up the hard work – you are 15 seconds ahead of the game thus far!!
Today: 60 sec regular then drop down to dolphin for 60! Must say I am amazed at myself! Yoga is always such a humbling experience for me (especially balance!) but now finally feeling strong and proud!
Good for you Arlene. Feeling strong and proud is the way to go!!
Also great job on your back to back 60 sec plank/dolphin plank…
“Doing well. I can feel it in thighs, forearms, core. I do it twice a day. 2 min for me.”
Renyoga responded: So you are doing 2x per day – that’ll work. You are on a rocket’s course – well done!!
“Let me clarify…… 1 min am before I dress, 1 min before I lay down to rest.”
“I thought I was behind so I kicked it up. ;)”
(Via Facebook)
Still on target. Took two days off but back on track…still 125 seconds.
Hi Arlene: 125 seconds, i.e. 2+ minutes, is no joke – very well done – that is a solid foundation!!
This is a challenge ! After the first min I go into downward facing dog for 3 breath. Then every thirty seconds I go back for two breaths.
This is a very GOOD challenge.
That’s great Paloma, you figured out exactly how you need to proceed along – and you’re right – this is a challenge!!
I am still in the challenge… I made it through 2 minutes so far!
Way to go Holly!! That 2 minute mark is not easy and stands as a veritable threshold indicating a high degree of fitness and strength. Keep up the good work!!! Absolutely great “to see you” here!!
2.5 accomplished… wow!
Great job Holly – way to go!!
– at the same time do gauge yourself as the stakes increase again tomorrow…
This is something we all need to be aware in this final third of the plank challenge!!
Up to 3min today….was hard, but I did it!
Nice Tina – a formidable mark indeed!!
Whew…..I did 4 minutes today! I could feel every stomach muscle, up to my sternum. Took everything out of me. Luckily at the end of my practice, so now i relax! Namaste……
I am due for my first 4min later today, yesterday we did 3min 45sec in class and it was a challenge – and I felt it. Great job on accomplishing 4min. Not bad for someone who at the beginning said she had weak arms!! Keep up the great work…
(Via Twitter)
I challenged my daughter, who is 32, does crossfit and is the strongest female in the class, and she “kneed” down at 30 seconds and tried a lil longer but couldn’t do it. I made it to 5 minutes and she couldn’t believe it. I just focused on the music and held it. Unbelievable! I must say, I feel pretty good about that! Yes, i felt it afterwards……
Great story – a testimony to your hard work and dedication – I am sure your daughter is extremely fit in other ways and that if she did the plank challenge she would climb the ranks quickly. Thanks for sharing your tale…