Georgian Family Plank challenge: For improved core stability

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Georgian Family Plank challenge: For improved core stability

 

 

Welcome to the Georgian Family Chiropractic 18 day core challenge.  As you may or may not know, planks are one of the best exercises to improve core stability and reduce the risk of low back pain. The following routine focuses on this.

 

To begin, test your core stability. Below are 3 variations of the front and side plank. The first variation is done against a wall, the 2nd is done on your knees and elbows and the 3rd variation is performed on your feet and elbows.  To determine the plank variation that is right for you, test all 3 to determine which can be held comfortable for 30 seconds. Once you have determined which plank is right for you, it is time to begin.

 

front plank standingside plank standing

 

front plank kneeside plank knee

 


front plank coreside plank

 

Day 1, perform 3 sets of 30-second front and side plank holds. Each day you will add on 5 seconds. This means the second day you will perform 1 set holding 35 seconds and 2 sets holding for 30 seconds. Day 3 you will hold 2 sets for 35 seconds and 1 set for 30 seconds. After 18 days, you will be holding a front plank and side planks for 60 seconds. This is double your original time!