The plank challenge: September 2024

Our 12th annual Plank Challenge gives everyone the opportunity to participate….

Preview: Nice to have you on board for September 2024 Plank Challenge. Remember, this is a challenge – and that means it may vary from person to person. Empower yourself by personalizing the challenge in a way that works for you. You might consider finishing your session in a minute or moving to a more restful pose if necessary.

Advice: To help you with this process, we have created a video (attached under the Plank Challenge calendar) which suggests modifications for the installation of the board. The video is followed by more tips for this challenge. And we also came up with a photo collage of how to spice up your challenge using blocks.

Make your choice: moderate or intensive

The main difference this year is that there are two options: (a) moderate or (b) intensive. The first eleven days are exactly the same, but after that they vary. The moderate option lasts 2 minutes, while the intensive option goes up to 5 minutes. Here we have to keep in mind that in physiotherapy, if a person can hold plank pose for 2 minutes, he is considered to be in excellent condition. This is one of the measurements they use to determine a person’s fitness level.

Both options in this month’s challenge therefore constitute viable paths to gaining strength and improving muscle tone. And, of course, you are welcome to create your own personalized version that is a sort of combo between moderate and intensive.

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Video: Modify your board

This video below offers some ways to sweeten (and spice up!) your plank practice.

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Hopefully the above changes will help you navigate the Plank Challenge. Throughout the month, we will be able to produce more educational videos. Also, if you have any special techniques that help you with this challenge, let us know and we can share them with others.

Use of Blocks: an additional dynamic

If you’re looking to spice up your Plank Challenge, consider using some blocks – in any of the countless ways they can be used.

Note: Click on any photo to enlarge it.

How to approach this challenge

– Know your limit: Part of the challenge is recognizing when you’ve reached your limit. So progress slowly over the first few days of the chart and when you feel like you’ve reached your maximum, stop there and stay there for a few days or maybe even the rest of the month. Or maybe at some point you’ll gradually build it up by 5 or 10 seconds, depending on your pace. Remember, participation is the main thing – not following or matching a particular number per se.

– Select your pose: You can challenge yourself by doing (a) a dolphin plank (i.e. on the forearms) or (b) a standard plank. You can also alternate between the two by going from board to dolphin to board to end a particular day of practice.

– Rest in downward dog: One way to combat fatigue is to descend into dog for a few moments, then descend into plank.

– Use your knees to rest: Another way to combat fatigue is to let your knees rest on the floor for a moment or try some of the modifications shown in the video above.

– Rest in Child’s Pose: You can also adopt child’s pose for a moment and then return to your plank pose.

– X-tra Challenge: If the first few days are not difficult enough for you, try doing it on three points, alternately keeping one leg in the air.

– Incorporate meditation: Before or after your plank session, sit for 1 minute of meditation.

– Overall outlook: Be creative, forgiving and careful as you progress through the plank challenge. Respect your limits.

-Business: Invite your family and friends to join The challenges the board – business is a wonderful motivator.

Great benefits of this pose

Toned core
Reduced back pain
Flexibility: The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch, as will your hamstrings and even the arch of your feet and toes.
Improved posture
Strengthens your upper body, arms, wrists and spine

Some tips for making boards

– Hold your elbows directly under your shoulders and place your wrists in line with your elbows.

– Push your body toward your upper back and keep your cervical spine in a neutral position.

– Prepare/contract your abdominals, simultaneously contract your gluteal muscles (coccyx) and your thighs while continuing to breathe normally.