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

21:54  10 november  2017
21:54  10 november  2017 Source:   PopSugar

I Took Push-Up Breaks At Work Every Day For A Month, And Here’s What Happened

  I Took Push-Up Breaks At Work Every Day For A Month, And Here’s What Happened <p>I set daily reminders for mid-morning and afternoon to get out of my desk chair for push-ups every workday for a month—and hopefully strengthen my upper body in the process.</p>There's no way around it: Push-ups are hard. That's probably why I typically avoid doing them, or drop down to my knees for a modified version when I must. Though I do my fair share of Chaturangas in yoga, my arms have always been on the scrawny side, and as a runner, I rely on my legs to do most of the muscling.

I Planked One Minute Every Hour at Work for Two Weeks . Here ' s what happened Pancake flat. I did some planks at home a few days after the second week and saw a huge improvement.

Here ' s what happened . Here ' s how it went. (Got 10 minutes ? I didn't quite realize it until the final week , when my plank hold felt considerably easier than during week one. When I 'm done feeling so over- planked , I might even just drop down and give another minute -thirty.

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

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.

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Related: I Took Plank Breaks at Work Every Day for a Month—This Is What Happened . I tried my best to make my three classes a week (and failed miserably at that), but I did keep up with my 50 crunches a day .

Here ' s What Happened After I Ran a 5K Every Morning For a Week. Summer in New York City can be downright rough.  I knew I I Did 20 Push - Ups Every Day For 2 Weeks and Here ' s What I Learned . So I started small. I wasn't going to crush all 20 push-ups from high plank from the get-go.

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.

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!).

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.

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Since the side lunges require a pause in the middle when crossing over, I felt every sore muscle in my legs—and then some. Those first few days were a huge reflection of the two - week experiment as a whole. Related: I Did A 30- Day Pushup Challenge— Here ' s What Happened .

' I Worked Out At Demi Lovato's Gym For 2 Weeks — Here ' s What Happened '. She makes me hold a plank for as long as I can ( I make it to four minutes ), followed by a 500-meter challenge on the rowing machine. Related: ' I Did 30 Burpees Every Day For 15 Days — Here ' s What Happened '.

You'll Feel Stronger in Other Workouts

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.

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.

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When I slept in, I ’d do a circuit when I got home at around 4 p.m. Here ' s what happened . 1. My running improved. I gave myself a rest when my two weeks were up, and even though the burpees only took up a few minutes of my day , I strangely felt like something was missing.

I was to do three rounds of one workout for two weeks , every day . So, here ' s what happened when I targeted all those muscles I was previously ignoring THE WORKOUT: 1. Commando Plank - 60 seconds .

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.

These are the most inspiring weight-loss stories of 2017 (so far!) (Courtesy: PopSugar)
 

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