Back to school season is upon us and even if you aren’t heading back to school or don’t have children heading back to school, there’s still a feeling of wanting to start something new. September is a great time to set new goals and focus on yourself again. For some of you, the kids will be back in school and that means you can take time to workout, guilt-free! It’s time to recommit to your goals and make the most of your “me” time!
With these things in mind, I thought it would be a great idea to start a new kind of challenge that everyone can do at the studio and even from home on your days off from the studio! This challenge applies to all fitness levels; beginner, intermediate, advanced and involves one of our favorite exercises from classes at Buffalo Barre, the plank! Do I hear moaning and groaning? Awesome… then it’s officially a challenge!
The plank has so many health benefits. Planks help us stand upright and tall with good posture, improve balance and sports performance, easily manage everyday activities like getting up from a chair or picking up a child, prevent osteoarthritis as well as muscular and joint aches and planks even help to maintain digestion and metabolism! So get ready to “whittle your middle” and make your core as powerful as possible with this challenge! Plank challenges are all over the internet but we decided to switch things up and make ours different!
How the Buffalo Barre 30 Day Plank Challenge Works:
- Pick up your Buffalo Barre 30 Day Plank Challenge calendar at the studio. The challenge starts Monday, September 1.
- Choose your fitness level. Beginner, Intermediate or Advanced. If you’re not sure which challenge to take, consult with an instructor at the studio.
- Follow the calendar daily and do the advised planks. You will get time in each class to perform your planks for the day. On your days off, refer to the calendar and do them at home. The challenge involves “rest days.” Please treat them as such to ensure recovery.
- The challenge helps you increase your endurance with planking as well as performing all different types of planks!
- On the last day of the challenge, Tuesday, September 30, we’ll have a “Plank Off” contest at the end of each class! The Beginner group will hold a Basic Plank as long as they can, the Intermediate and Advanced groups will hold a Basic Extended plank as long as they can. The planks must be held with proper form to count.
- Prizes will be awarded to the winners from the Beginner, Intermediate and Advanced categories! A small prize will be awarded to each participant who completes the 30 Day Plank Challenge based on the honor system.
Descriptions of Different Types of Planks:
Around The World (ATW) – Combine basic and side planks: Start in basic plank, then switch into a side plank. Return to basic plank, then switch to side plank on the opposite side. Hold each plank for a few seconds.
Basic (B) – Lie on front. Press up onto forearms and toes (or knees for beginners.) Keep elbows under shoulders. Form a straight line with your body. Avoid dipping of lower back/hips!
Basic Extension (BE) – Lie on front, press up onto hands and toes, keeping hands under shoulders. Form a straight line with your body. Avoid dipping of lower back/hips!
Basic Tucks (BT) – Start in Basic Plank. Slowly draw your Transverse Abdominis muscle in by pulling your navel towards your spine and slightly draw your tailbone under. Hold, slowly release, repeat.
Leg Raises (LR) – From basic plank, slowly alternate lifting one foot off floor, keeping hips level, legs straight. Focus on stabilizing your whole body throughout the movement.
Shoulder Taps (ST) – Begin in a full plank position arms fully extended with feet hip-width apart. Lightly tap left shoulder with right hand. Return to start and then immediately lift left hand and tap right shoulder.
Side Left (SL), Side Right (SR) – Lie on side, with forearm on the floor and legs stacked. Use core muscles to lift hips off floor, bringing body into a straight line. Keep elbows in line with shoulder and balance on side of foot.
Spiderman (SM) – Start in Basic Plank. Keeping hips low and level, use core muscles to bring right knee around toward right elbow. Return to basic plank. Repeat on the left side.
Step Outs (SO) – Basic Plank position. Step left foot out while holding the plank position. Bring left foot back to center. Bring right foot out, then return back to center.
Up Down (UD) – Start in basic plank. Raise body by pressing hands into a push-up. Return to basic plank. Halfway through your set, change the arm you usually start with to ensure balance on both sides.
At the end of this challenge you should be able to hold a plank with correct form for up to 1-4 minutes total depending on which level you start at! The challenge is included with taking classes.
We’re looking forward to seeing and hearing about your progress with this challenge! In order to encourage and follow everyone’s progress on social media, we created the hashtag #BBplank.
Good luck to everyone with this new and exciting challenge! Your next step is to head to the studio for your Buffalo Barre 30 Day Plank Challenge calendar and start tagging and planking!
Buffalo Barre Owner
Physical Therapist, Certified Barre Instructor, NSCA Personal Trainer, Sports Nutrition Specialist, Nerium Brand Partner
Buffalo Barre ~”Setting the Barre and Defining a New You”
5843 Transit Rd.
East Amherst, NY 14051