Health I Did a 2-Minute Plank Every Day For 2 Weeks - Here's What Happened

11:15  14 april  2018
11:15  14 april  2018 Source:   popsugar.com

I Did 2 Workouts a Day For 7 Days Straight - Here's What Happened

  I Did 2 Workouts a Day For 7 Days Straight - Here's What Happened I Did 2 Workouts a Day For 7 Days Straight - Here's What HappenedI recently took a look at my calendar and realized that, for whatever reason, I had two-a-days planned for every single day in the upcoming week. People ask me all the time how I manage to work out twice a day. And I was finally steadfast on telling them the right answer.

In two weeks time, doing a two - minute plank daily did not become a breeze. One thing that I appreciated was the abdominal activation that ended up happening in my other workouts. If I can do a two - minute plank every day , what else can I do ?

In two weeks time, doing a two - minute plank day -to- day didn’t grow to be a breeze. How are you maximizing your day ? What are you the use of every minute and every second for?

When my team at POPSGUAR asked who wanted to try a plank challenge, my hand shot up. But back in my day (lol) when I was in college, a "plank challenge" consisted of taking photos of yourself lying face down, stiff as a board, somewhere crazy (it was a weird internet thing in the late 2000s). It was fun! This recent plank challenge however, was . . . not as fun.

I decided on challenging myself to hold a two-minute plank daily for 14 days to see if I'd notice any physical or mental differences by the end. While I was definitely feeling some toned and strong abdominal muscles, my biggest takeaway was about setting goals. Here are some things to expect on your own plank challenge.

6 terrible exercises, according to science

  6 terrible exercises, according to science <p>These moves won't get you the muscle-building results you're after—but you can easily swap them out for exercises that work way better.</p>When it comes to evaluating any exercise, you first have to ask, “What do you expect to gain from this?” With the upright row, the intention is to train the shoulder muscles. Thing is, when ACE looked at popular moves to see which elicited the most muscle activation for the anterior, middle, and posterior delts, respectively, the upright row came in toward the bottom of the list.

Okay, doing a 60- second plank every day isn’t going to help you go from holding a minute -long plank to holding one for nine straight minutes , but I did outlast my initial plank hold by 10 seconds on day 14! ' I Did The "Death By Burpee" Challenge Every Day For 2 Weeks — Here ' s What Happened '.

I Did a 2 - Minute Plank Every Day For 2 Weeks — Here ' s What Happened . Even if I were to emerge out of this challenge with a how- did -this- happen -in-14- days six-pack, I don't think I 'll ever rock my abs with low-waisted jeans or pants.

Daily Plank Challenge © POPSUGAR Photography / Dominique Astorino Daily Plank Challenge

You can Customize It

Tip number one for this challenge: you can make it your own. I set mine to be a two-minute challenge because it felt like something I could do every day. Hard, but not so bad that I couldn't complete other workouts.

Related: Exercise Still An Important Key To Living A Healthy Lifestyle (provided by Wochit News)


Additionally, pick a position that feels just challenging enough for your body and still accommodates for any discomfort or injury. I began this challenge in a high plank (top of a push-up), but a few days in, I decided it wasn't challenging enough, so I lowered myself on down to an elbow plank and finally felt a little bit of muscle shaking (woo!).

I Did 20 Push-Ups Every Day For 2 Weeks and Here's What I Learned

  I Did 20 Push-Ups Every Day For 2 Weeks and Here's What I Learned I Did 20 Push-Ups Every Day For 2 Weeks and Here's What I LearnedBut then I hurt my back. Lifting too much weight overhead during the CrossFit Open triggered some nagging arthritis in my lumbar spine, and push-ups were one of the first things to go. Maintaining that tension in my core, rep after rep, bothered my back. Although I was taking the time to work on my core strength, I didn't want to risk the unintentional pain; I started doing push-ups constantly from my knees, reverting back to my pre-gains status. I felt like the last year of strength successes were subsiding.

In two weeks time, doing a two - minute plank daily did not become a breeze. One thing that I appreciated was the abdominal activation that ended up happening in my other workouts. If I can do a two - minute plank every day , what else can I do ?

If I can do a two - minute plank every day , what else can I do ? Related: I Did 100 Squats Every Day For 2 Weeks — Here ' s What I (and My Butt) Learned. by Beth Usher 7 hours ago. Related: I Did a 2 - Minute Plank Every Day For 2 Weeks — Here ' s What Happened .

It Doesn't Get Easier

In two weeks time, doing a two-minute plank daily did not become a breeze. I had anticipated that a plank would feel like a cakewalk by the end of day 14, but alas . . . it was just as challenging as day 10, day four, etc.

You'll Feel Stronger in Other Workouts

  I Did a 2-Minute Plank Every Day For 2 Weeks - Here's What Happened © Provided by Shutterstock One thing that I appreciated was the abdominal activation that ended up happening in my other workouts. I became acutely aware of my core and how I was using it in everything from strength training to SoulCycle. I did end up feeling like I had a stronger base from which to work off of - and since you use your core in basically everything, this was a nice little benefit of the plank challenge.

You'll Want to Set an Alarm

I found that to keep myself consistent, it was important to set a reminder on my calendar. This ensured that I got it done every day and stayed on top of my small goal.

Related: 5 Key Yoga Inversions to Erase Stress and Boost Your Mood (provided by Popsugar)

This Couple Started Working Out Together in Their 40s—But Had Completely Different Results

  This Couple Started Working Out Together in Their 40s—But Had Completely Different Results <p>Weight loss has a gender bias, as fitness influencer Ally Tokar shows in recent photos she shared.</p>Fitness influencer Ally Tokar knows what that scenario feels like. The before-and-after photos she recently shared—showing what she and her husband looked like in their 30s and how they look now, in their 40s—perfectly illustrates how two people could follow roughly the same shape-up plan with wildly different results.

This woman took eight one- minute plank breaks, five days a week for two weeks and saw changes in her arms, core Or when on the Tuesday of week three I held a six- minute plank and only dripped one drop of sweat. ' I Tried Eating An Avocado Every Day For A Week — Here ' s What Happened '.

Related: I Did a 2 - Minute Plank Every Day For 2 Weeks — Here ' s What Happened . If I can do a two - minute plank every day , what else can I do ? I Visited a Hypnotist to Cure My Depression — Here ' s What Happened . by Corinne Sullivan 2 hours ago.

  • Slide 3 of 6: When we're stressed, tightness can also surface along your serratus anterior, the serrated-shaped muscles below your shoulder blades. Downward Dog can help increase blood flow to this area, Peterson says. It can also lengthen your hamstrings and glutes and fire up your entire core.From Child's Pose, come to all fours and spread your fingers wide. Bring the center of your wrists to the outside edge of your shoulders to create a stable base. Walk your feet back to high plank position with your feet hip-distance apart and your hips in line with your heels. Isometrically draw your hands toward your toes, and your toes toward your hands to activate your transverse abdominis. Inhale, and on your exhale, press your hips to the sky. Bend your knees slightly and draw your inner thighs to the wall behind you as you raise your tailbone higher. Slowly press your heels toward the mat and lengthen your ears away from the tops of your shoulders.Align your head and neck with your spine and draw your gaze back toward the space between your feet.
  • From Child's Pose, come to all fours and spread your fingers wide. Bring the center of your wrists to the outside edge of your shoulders to create a stable base.
  • Walk your feet back to high plank position with your feet hip-distance apart and your hips in line with your heels.
  • Isometrically draw your hands toward your toes, and your toes toward your hands to activate your transverse abdominis.
  • Inhale, and on your exhale, press your hips to the sky. Bend your knees slightly and draw your inner thighs to the wall behind you as you raise your tailbone higher.
  • Slowly press your heels toward the mat and lengthen your ears away from the tops of your shoulders.
  • Align your head and neck with your spine and draw your gaze back toward the space between your feet.
  • Slide 4 of 6: A great way to practice balance with your arms, Crow Pose will help strengthen your shoulders and core, as well as open up your upper back.
  • From Downward Dog, step forward with your knees bent into a squat. Keep your hands shoulder-distance apart on the mat and your fingers wide.
  • Bend your elbows behind you to make a shelf with your upper arms, then bring your knees onto your upper arms.
  • Stagger your weight forward into your hands and look forward as you take one foot off the ground. Then, place it back down and repeat with the other foot.
  • Next, put all of your weight into your hands and lift both feet off the mat. Bring your big toes and inner heels to touch.
  • Isometrically draw your thighs in, push your hands into the floor, and activate your core to help you stabilize.
  • Slide 5 of 6: As the ultimate inversion, a Forearm Headstand can help you learn how to use your breath, which is essential for reducing stress. While complete inversions can trigger fears of falling or being out of control, Peterson says it allows you to face them head on.
  • From all fours, plant your elbows and forearms firmly on the mat, then interlace your fingers except for your pinkies. Stack them one in front of the other for stability.
  • Straighten your legs into a Downward Dog position, and press your elbows into the mat to reduce the pressure on your head and neck.
  • Tuck your knees into your chest and move your pelvis over your shoulders. Then, press your feet up to the sky as you extend your hips and knees.
  • This tucking approach allows you to balance weight on your head, instead of using momentum from kicking your feet up.
  • Push your forearms into the ground as you take your shoulders away from your ears.
  • Press the back of your head into your hands to activate your upper back, and draw your front ribs in and your hip points together and toward your ribs.
  • Pull your inner thighs together, and press through your feet.
  • Slide 6 of 6: This advanced version of the Forearm Headstand allows you to practice to the same arm balancing skills you did in Crow. You can use a wall to help you get into the full range of the pose, then move away from it as you bring your pelvis over your hips and raise your bottom leg to meet your top one.
  • From Downward Dog, shorten your stance by walking your feet as close as you can. Your shoulders should be directly over your wrists.
  • Raise one leg up toward the sky and squeeze the glute of your standing leg to help you level your hips to the mat.
  • Lift your standing leg heel up and down slowly for three breaths. Then, lift your elevated leg up a couple inches higher and lower for three breaths.
  • Swing your standing leg up as you move your pelvis over your shoulders. The goal is to move slowly up and down before you can find hang time with your pelvis over your hips and your lower leg meets your top one. Engage your core as you do this.
  • Draw your front ribs in as you push the floor away and attempt to press your feet into the ceiling.
  • Two Minutes Is More Powerful Than You'd Think

    One great thing I learned from this little experiment is that every minute in your day can be used for something powerful. How are you maximizing your day? What are you using each minute and each moment for? What are you wasting time on? Even a minute here or there dedicated to something that doesn't serve you can add up over time and deplete your emotional and physical energy. Channel your minutes into something that serves you.

    You'll Learn the Importance of Setting Small Goals

    If you're anything like me, you set BIG goals for yourself and often overlook the value of smaller ones. This was a lesson in not taking those smaller goals for granted and not undervaluing the power of adding something like this to your routine. If I can do a two-minute plank every day, what else can I do? Can I add two minutes of meditation every day? Maybe I could add one more strength-training move!

    This small bit of goal setting reminded me of my recent conversation with celeb trainer and Revenge Body star Latreal Mitchell. "Limit yourself, and set realistic goals," she told me. "Set a goal for yourself that every day for one week, you're going to wake up early enough to eat breakfast." She noted that this was essentially the key to weight-loss success, but it didn't really hit home for me until I experienced my own minivictory.


    A hot new type of workout you can do in under 10 minutes is gaining traction, and scientists are into it .
    <p>Its entirely possible to get the benefits of a traditional hour-long workout in just a few minutes. Here's how to do that.</p>I was wrong. Turns out it's entirely possible to get the benefits of a traditional hour-long workout in just a few minutes — so long as you're following a relatively recent new approach called high intensity interval training, or HIIT.

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