October Plank Challenge

October 31 day Plank Challenge - see below for challenge October 1-31, 2026 - 31 days Join us on a challenge this month to strengthen your core. It is more important to do it correctly than the amount of time. If you want more of a challenge, complete the challenge morning & evening. 31 day Plank Challenge Day 1 20 sec Day 16 2.5 min Day 2 20 sec Day 17 3 min Day 3 30 sec Day 18 3 min Day 4 30 sec Day 19 Rest Day Day 5 Rest Day Day 20 3 min Day 6 45 sec Day 21 3.5 min Day 7 45 sec Day 22 3.5 min Day 8 1 min Day 23 3.5 min Day 9 1 min Day 24 4 min Day 10 1.5 min Day 25 4 min Day 11 1.5 min Day 26 Rest Day Day 12 Rest Day Day 27 4 min Day 13 2 min Day 28 4.5 min Day 14 2 min Day 29 4.5 min Day 15 2.5 min Day 30 4.5 min Day 31 5 Minutes - congrats you made it! How To Perform a Plank Correctly: maintain a straight line from head to heels, engage your core, and avoid sagging your hips or arching your back. Steps to Perform a Proper Plank 1. Start Position: Begin by lying face down on the floor. Place your forearms on the ground, ensuring your elbows are directly under your shoulders. Your arms should be parallel to your body, about shoulder-width apart. 2. Engage Your Core: Push up from your forearms and toes, lifting your body off the ground. Engage your abdominal muscles by drawing your belly button in towards your spine. This helps maintain a neutral spine position. 3. Body Alignment: Your body should form a straight line from your head to your heels. Avoid letting your hips sag or rise too high; keep them level with your shoulders. Your head should be in line with your spine, looking slightly ahead of you. 4. Hold the Position: Maintain this position for the seconds recommended each day, depending on your fitness level. As you get stronger, aim to hold the plank for longer durations without compromising your form. 5. Breathing: Remember to breathe steadily throughout the exercise. Avoid holding your breath, as this can increase your blood pressure. Send Carolee an email @ caroleeluther@gmail.com at the end of each week letting me know how you are progressing. At the end of the month let Carolee know you have completed the challenge. Gotta love a challenge!