{"id":958,"date":"2014-01-25T21:12:19","date_gmt":"2014-01-25T21:12:19","guid":{"rendered":"http:\/\/www.innerquests.netstorms.org\/?p=958"},"modified":"2023-07-04T00:14:38","modified_gmt":"2023-07-04T00:14:38","slug":"the-plank-challenge","status":"publish","type":"post","link":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/2014\/01\/25\/the-plank-challenge\/","title":{"rendered":"The Plank Challenge"},"content":{"rendered":"\n
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The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn’t!<\/p>\n\n\n\n

Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – REST
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – REST
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 – 240 seconds
Day 29 – 270 seconds
Day 30 – PLANK FOR AS LONG AS POSSIBLE!!<\/p>\n\n\n\n

**SHARE to your Timeline to SAVE for later**<\/p>\n\n\n\n

Benefits of Plank Exercise:<\/p>\n\n\n\n

*It strengthens your lower back
*It develops your core muscles \u00e2\u20ac\u201c which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis<\/p>\n\n\n\n

SUPPORT each other in Fitness!!<\/p>\n<\/blockquote>\n\n\n\n

I got this from a post in Facebook. It doesn’t appear to be difficult and I will add it to my developing fitness practice alongside the at least five minutes QiGong ‘Standing Stake’ that I have also resolved to add.<\/p>\n","protected":false},"excerpt":{"rendered":"

The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn’t! Day 1 – 20 secondsDay 2 – 20 secondsDay 3 – 30 secondsDay 4 – 30 secondsDay 5 – 40 secondsDay 6…<\/p>\n

Read More Read More<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[106,57],"tags":[],"_links":{"self":[{"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/958"}],"collection":[{"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/comments?post=958"}],"version-history":[{"count":1,"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/958\/revisions"}],"predecessor-version":[{"id":1333,"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/958\/revisions\/1333"}],"wp:attachment":[{"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/media?parent=958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/categories?post=958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innerquests.chidakasha.co.uk\/index.php\/wp-json\/wp\/v2\/tags?post=958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}