October Plank Challenge
Date and time
Wednesday, September 23, 2026
Location
POB 9734, Columbus, GA
Date and time
Wednesday, September 23, 2026
Location
POB 9734, Columbus, GA
Date and time
Wednesday, September 23, 2026
Location
POB 9734, Columbus, GA
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
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.
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.
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.
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.
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!