As you probably know, core stability training is essential for any athlete, regardless of the sport they play. Doing core work every day is like practicing scales for a pianist; it's a bit tedious, but very useful!
For the past few weeks, I've been focusing mainly on running, and as a complement to my training, I decided to do a daily challenge with the following programme: 10 push-ups, 10 sit-ups, 30 seconds of plank, all done 10 times. In total, this therefore represents 100 press-ups a day, as well as 100 sit-ups, and a 5-minute plank.
While I had a few slight aches the first few days, mainly due to the press-ups, this daily routine quickly became easy, and I began changing how the exercises were distributed by doing 5 sets of 20 and a minute of planking, or more rarely 1×10, 1×20, 1×30 and 1×40, a sequence that turned out to be significantly more difficult. Depending on their level, everyone can organise the sets as they see fit.
Does the plank challenge help you lose weight?
After 30 days, I feel that I have very clearly “regained” my core strength. I can feel it in my posture, in my abs which are firmer at rest and therefore in my less relaxed belly. I don't know if visually it has had an impact – I think it has – on the other hand it has had no consequence on my body weight. This is completely logical as it remains a short workout (which can be integrated into a longer session) and is relatively low in intensity, which does not allow you to burn a large amount of calories, nor to tap into your lipid reserves (fat). So for those who think they will lose weight with the plank challenge, or with a press-up challenge, be aware, it will not be enough.
One of the major strengths of this challenge is that it is very easy to set up. The three selected exercises – push-ups, crunches and the plank – require no equipment and can be done almost anywhere and at any time of day. Personally, I often did them in the evening in front of the telly on the living room rug!
This challenge is accessible to the greatest number of people and can be shared with friends, or even with children (my 12-year-old son accompanied me in this challenge), which helps to improve one's discipline by imposing a daily sporting practice.
I am not going to continue with this challenge any longer, as I think it will quickly no longer allow for progress, on the other hand I will do it again when I want to give a boost to my back tone and abdominal.
And finally, my top tip if you don't like core strengthening sessions, you can complement your routine by practising boxing, it's an excellent option! If you're interested, you can find suitable exercises on the website boxeavenir.fr.
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