We Can Do This! – 8 Tips for Holding a Plank Position Longer

We Can Do This! – 8 Tips for Holding a Plank Position Longer

We Can Do This! 8 Tips for Holding a Plank Position Longer


Are you doing the 30-Day Plank Challenge with us? These suckers are hard, but not impossible. It never hurts to have some tricks up your sleeve to help you hold your position when you think you can’t go o-n-e  s-e-c-o-n-d longer.

When you’re starting to shake but you’re still a ways from completing your goal time, try using one of these tips…

1. Start Talking!

Yup. Out loud. Coach yourself on your plank position “Pull up your butt”, “Keep your back flat”. Give yourself encouragement “You can do this!”, “only 30 more seconds – you’ve GOT this!”.

2. Visualize Results

This is hard work, but you’re finally taking steps toward how you want your body to look. Conjure up a visual of what you’ll look like with tight abs instead of a saggy gut. What will you wear? How good are you going to feel? How proud of yourself will you be?

3. Go To Your ‘Happy Place’

Think of something that makes you happy. Spend some time remembering that vacation in Hawaii, or mentally plan the garden you’ll plant in the spring. Focus hard enough on it that you’re in that moment.

4. Catch Up On Your Reading

Grab the magazine you never have time to read. Start that book you loaded on your Kindle but haven’t gotten to yet.

5. Compete With Yourself

Set your phone timer and lay it on the floor right  in front of your face. Pretend you’re in a race and it’s important that you finish. Count the timer down out loud, imagine everyone cheering you on from the sidelines. Push yourself to the finish line.

6. Use The Buddy System

Are you competitive? Enlist a friend or partner to plank with you. If you’re at all competitive, you will stick it out until your timer says 0:00. If your friend/partner starts to weaken, pump them up and encourage them to beat you. It’s a win-win.

7. Shake it Up!

If you’re really having trouble, be gentle and rock yourself a bit. Gently push yourself back with your arms and rock from your toes to the balls of your feet, then bring yourself back into position again. Slowly rock forward and backward (I found this eats up the time really quickly and is a great distraction).

8. Rock It Out!

If you’re someone who doesn’t enjoy the self talk and quiet reflection approach, turn on “Eye of the Tiger” and crank up the volume!

We can do this people! Let’s help each other out by commenting below with any tricks you have or words of encouragement.

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We’re Doing the Plank Challenge. Are You In?

We’re Doing the Plank Challenge. Are You In?

30-Day Plank Challenge | organizedCHAOSonline

We need motivation, and after reading your feedback, it sounds like you may need some too. Let’s help each other out.

We need to exercise, but with our crazy schedules, we know that committing ourselves to an exercise program that requires a chunk of time or a long-term commitment is setting ourselves up for failure. Sound familiar? We’ve found that exercising at home allows us to adjust our exercise times to our constantly changing schedules. We look for exercises that require a minimum of equipment, and produce quick results.

Our problem area? Abs. The best exercise we’ve found to strengthen the core that gives you ridiculously fast results is…The Plank.

What’s a “Plank”?

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body’s weight borne on forearms, elbows, and toes. -source: Wikipedia

[row][column size=”1/2″]

Full Front Plank | 30-Day Plank Challenge | organizedCHAOSonline[/column] [column size=”1/2″]

Modified Front Challenge | 30-Day Plank Challenge | organizedCHAOSonline[/column] [/row]

I was so embarrassed by the original photos of my side view, that my husband graciously allowed me to use him as a model.(Pleeeaase, join me in this challenge. I so need it!)

The plank engages and strengthens the muscles of the abdomen, back and shoulders. I swear it also strengthens the muscles in your butt too, but maybe that’s just in my case because my butt keeps dropping and I have to keep tightening it to pull it back up into position.

Here’s the challenge:

30-Day Plank Challenge Printable | organizedCHAOSonline [paiddownloads id=”32″]

Do you think it sounds too hard? Don’t be a weenie. Check this out…

The current world record (according to Guinness World Records) for the plank position is 3 hours 7 minutes and 15 seconds, set in Newport, Kentucky on 20 April 2013 by George Hood.

Bless your heart, George, but with all due respect….are you frickin’ crazy?!

We can DO this!!

We’re starting next Monday, January 20th. Comment below if you’re in.

Motivation and Encouragement:

[label]Read[/label]We Can Do This! – 8 Trick for Holding a Plank Position Longer


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