30-Day Plank Challenge

Level 3 - Static Single-Leg Side Plank

Start with your feet together and on the ground, keep your knees lifted and the body in one straight line. Place your right elbow on the ground directly under your shoulder. Lift your left leg 6 inches off the other leg. Straighten your spine, tighten your abdominals, and look straight ahead. Hold. Repeat on the left side. Once you reach one minute on each side with little struggle, then progress to the next level.

Level 4 - Dynamic Side-Forearm Plank With Hip Dip

Start in a low side plank (Level 2). Once you're in the right form, begin to dip your right hip toward the ground, and then return to the starting position. Repeat on the left side.

Injury Prevention Tips

  • It's recommended to start at level one and progress daily to ensure proper strength and form.
  • It's essential that your spine stays level and that you activate your lower abs to protect your low back. If your back starts to arch, or your butt starts to dip, it's time to call it a day.   
  • Always make sure your wrists or elbows are directly under your shoulders to relieve any shoulder pressure.
  • You should not feel any joint, back or shoulder pain during your planks. If you are, it's probably related to your form. Have someone take a picture of you, or ask a personal trainer to review your form. Make sure everything is in a straight line.
  • Remember to breath. Holding your breath makes the exercise harder and can cause an increase in your blood pressure. Focusing on your breath can actually improve your concentration and duration.

Download and print these moves to take with you wherever you go.

More: Your 30-Day Ab Challenge

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