I know I always say that I don’t believe in one – off challenges….
And still I am starting a new one.
Indeed I don’t believe in challenges as stand alone solutions. It won’t fix any unhealthy habit and it won’t give you a super strong body overnight. So why start one?
Because challenges are a great instrument to start new routines! if you can find the discipline to join a challenge for a (short) period of time, chances are high that you will build a new long lasting routines based on (elements of) that challenge afterwards.
Never did one? It is definitely worth the try!
A very easy and straightforward one: the Plank challenge.
How it works
For 30 days, you are planking every single day. Don’t skip one day ……
Start with the timeframe that is ‘ challenging but doable’
For example, if you are already easily doing a one – minute plank, start with a 1,10 plank.
Or, if you are only doing a plank on your knees. Start with it on your knees and as soon as you can easily hold a knee plank for 1 minute you go to a full plank for 30 seconds and build it from there again.
You add 10 seconds every day. No that is not a lot but all together those babysteps add up. And this is about doing it every single day. If you feel that the extra 10 seconds were very hard. Stay with that same amount the next day. Until it is ‘ challenging but doable’ again and then you add the next 10 seconds.
The most important elements of this challenge:
- do it every single day ; show up and stick to it
- know your body, you decide what the time is you are planking. Pay attention to your body, be gentle and tough at the same time
- smile while you plank …..
Are you on social media? Why not post your daily plank? use #boostplanking
I am starting the 2nd of August. You can of course start any time but would be great if you’d join me in!