After reading yet another article about a “30 day plank challenge” and similar things related to doing plank exercise I was curious about what this would really do for me. I wanted to know, are the reports from other people exaggerated? Would I see any improvements in my running? Would I see improvements in my posture? Or would I not really notice much of anything?
My plan was simple. I would do a one-minute plank every day for 30 days in a row. I had been pretty good about doing core exercises these past few years, but then suddenly the gym where I work stopped having the Friday afternoon core class. Even though I promised myself I would do my own 30 minutes of core exercises at home on Fridays, I wasn’t consistent. Pretty much the only core exercises I was doing was about 5 minutes at the gym once a week and what was covered in my yoga class once a week.
Day 1 began after going for a run with some fartleks mixed in. For all of you non-runners or new runners, fartlek is Swedish for “speed play” and basically means you mix in some short sprints with slower, more continuous running. But I digress. The point of this isn’t to talk about running, but planks, and more specifically what would happen to me after doing a one-minute plank every day for 30 days? The first day of plank felt fine. I didn’t have a problem holding it for a minute and could have gone a bit longer.
I’ll spare you the day-by-day blow of what happened but here’s a summary:
For the first several days, I felt pretty much the same each day. I was a bit shaky starting around 30 seconds into it but not so bad that I wasn’t able to hold for one minute. By around day 6, it felt like it was getting easier to hold. On day 8, I did 30 minutes of core exercises in the evening then a couple of hours later did my one minute plank, so on day 9 I was a bit sore. On day 13, I felt like it was definitely getting easier to hold. Half-way though on day 15, the 60 seconds went by quicker than usual and I actually went over by 5 seconds, accidentally (I zoned out).
Then something unexpected started happening. I noticed it was a bit easier for me to run up hills on my long runs. Whereas before, I would have to walk up some of the especially steep or long hills, now I could run at least partly if not all the way up them. I didn’t expect that to happen after just doing one-minute planks for a couple of weeks! I’m not saying I could now power up every hill I came upon, but I was definitely able to run up some hills I couldn’t before.
Also, I had an easier time in my yoga class. I take a Vinyasa flow yoga class once a week that’s geared more for athletic people; it’s definitely a power yoga class. It’s tough and our instructor usually has us do something like 5-6 flow sequences where we go from plank to chaturanga then upward-facing dog to downward dog over the course of about 30 minutes, before we move on to other things. The other option is to just hang out in downward dog and skip the plank, chaturanga and upward-facing dog. If you don’t do yoga, I’ll just jump to the important part. Instead of getting through about 3-4 flow sequences then choosing downward dog for the other times, I was able to do the full flow sequences easily. I wasn’t even that tired after class. Normally I’m wiped out by the time I get home, but when I was about halfway into this plank challenge, I felt fine when I got home from yoga and wasn’t the least bit sore the next morning. I didn’t expect that.
On day 18, I did a 30 minute core workout on my own and was only a tiny bit sore the following day. For the rest of the days up to day 30, I felt like my abs had definitely gotten stronger. This is something I can stick with too. It’s hard for me to fit all of the stretching, foam rolling, etc. after I run, but this is only one minute. Even I can squeeze in an extra minute!
Now my plan is to continue doing plank every day for one minute until I reach the point where a minute feels easy, then I’ll do some side planks or dynamic planks. I’ve read conflicting information about planks, but all I know is the results I’ve personally seen, and they work for me!
Hmmm, okay, I may have to give it a try myself, even though I hate them, :D. If you’ve noticed a difference, then it’s definitely something I need to consider (anything to help, amiright, lol).
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Honestly, I was surprised that I saw a difference in such a short time. I didn’t expect to see changes after 2 weeks. It’s definitely worth trying.
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I always wondered if planking did anything. Maybe I’ll try it too myself.
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I was skeptical but pleasantly surprised to see results so quickly. You’ve got nothing to lose by trying!
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Thanks for writing this. I usually don’t do planks, but if it worked for you, I may give it a try as well. 🙂
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You’re welcome! This is the first time I’ve tried a 30-day challenge of any kind to be honest. With it being just 1 minute a day, I thought it was worth trying.
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I’m shocked you saw that kind of results from just a minute of simple plank. Pretty interesting though. I did a pushup challenge where I did just one set of push ups each day till failure, and I saw huge gains.
A minute of plank is easy for me. I don’t get shaky at any point during the first 60 seconds of plank, for example. With that in mind, I wonder if I’d get noticeable results? I bet I’d need something more challenging like dynamic plank, or single leg, single arm planks. I’m considering it…
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I was shocked as well. I didn’t expect to see much of anything. You should try dynamic planks if 1 minute is easy for you. It’s just a minute a day so it’s not like it’ll be a huge chunk out of your day.
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Wow! This is pretty neat! I’ve always been skeptical of plank challenges, too, but after this I just might have to give it a try! Thanks for sharing. ❤
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I was also skeptical but since it’s just a minute a day I thought I’d try it! You’re welcome! Thanks for commenting.
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Hmmm, my problem is that I can never stick to something for 30 days. But I like that all you did to see change was a minute a day. The 5 minute a day some people are doing just makes my stomach hurt thinking about it.
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I found it easier to keep track of if I kept a notepad and pen on my nightstand. That made it more accountable for me.
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