Now that you know why and how to properly execute your planks, let’s work on getting them into your routine on the regular.
This is THE biggest challenge with any new habit – making it stick. Here’s a quick, foolproof guide to get you started.
- Plank in the morning. You literally only need ONE MINUTE. Set up a mat, and go for it. Plank for as long as you can with good form, working up to one minute. (If you work out later, you can still do more!) But this way, you’re done for the day.
- Plank in the evening. Same idea – at the end of the day, before bed, do some planking. In my experience, the morning is easier to accomplish because your mind isn’t all full of “day stuff.” But this will work too.
- In every workout you do, add 10 – 60 seconds of planking throughout. So in between strength sets – plank. Before, during, or after a run – plank. Got to yoga a few minutes early? Yeah. You know.
- Mix it up. Adding variety to your plank will break up the monotony and keep it fresh and challenging. The next two weeks, we’ll talk about different variations.
- Do a plank challenge. These are all the rage on the wild wild web right now. Try the 30dayplankchallenge. It gives you structure, scheduling and a plan of action, which all contribute to your ultimate success. Once the 30 days are over, you can repeat it with variations on your plank, or do it backwards.
Adding planks on a regular basis will help decrease back pain, improve balance and posture, and ensure better technique and endurance in your strength training.
Do you do planks on a regular basis? How do you keep yourself on track? Let us know in the comments below!