The Plank Challenge
PLANK CHALLENGE WINNERS
Most Participation (came every single day)
Cheytna Butler
Anya Keefe
Ashishi Rathi
Most Improved
Cheytna Butler with 660 seconds of improvement from her first day.
Top 4 Women
Cheytna Butler - 10,160 seconds
Anya Keefe - 7,661 seconds
Premica Baines - 1,080 seconds
Louise Francis - 660 seconds
Top 4 Men
John Neil - 6,580 seconds
Young Heum - 4,780 seconds
Stan Clark - 4,560 seconds
Young Jun - 4,240 seconds
PLANK OFF WINNERS
Only our top two women participated in the plank off so we allowed a few men to join in on the fun. One being Bladimir Santos, who won with 22:10.
Stan Clark in 2nd place held on for 22:00 minutes, which is a big jump from last time which he did 16 minutes and won. Way to go Stan! John Neil, in 3rd place lasted 18:58.
In the female category, Cheytna Bulter won with 14 minutes. Anna Keefe was a close 2nd place at just over 13 minutes.
CONGRATULATIONS to all the participants in the Plank Challenge!
Eligible contestants will be inivited to compete in final Plank Off on June 26 at noon. Come cheer them on! Most improved & most consistent participation will also be awarded at the Plank Off.
Thank you for playing!
We're challenging members to get STRONGER this summer by participating in plank exercises daily from June 1-20.
To play, sign up as a contestant and practice your plank pose each day, recording your longest time on the board in the lobby. The top 4 cumulative time for the Male and Female category will compete in the final ‘plank off’.
Plank Off Champions will receive $150 dining gift certificate to Coast Restaurant. Prizes will also be given out weekly from our business partners.
Sign up STARTS May 28
Challenge STARTS June 1
Plank Off is at noon, June 26, lobby
For more details on the plank and instructions or modifications on how to do the exercise, please see below.
The Plank
Plank exercises are one of the best moves to strengthen your core, which comprises not only your abdominal muscles, but also the muscles of the back, hips, and pelvic floor. Strengthening these muscles won't give you six pack abs, but will give you stability in your trunk and spine, helping to prevent many injuries and giving you better posture overall.
Instruction
Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows.
Extend your legs behind you and rest on your toes. Engage your core by pulling your navel towards your spine, contract your quadriceps and lift your body into the plank position. Attain a straight line between your shoulders and toes.
Breathe and hold the position as long as you can in good form, keeping the core engaged. Rest and repeat. If you feel pain in your low back, stop!
Modification
If it is too difficult to hold a full plank for less than 10 seconds, or if you are experiencing back pain, try this modified version until you build up your strength:
Start the same ways as you would a full plank by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows.
Instead of resting on your toes when you lift up your hips, rest on your knees. You should look to attain a straight line between your shoulders and hips without lifting up your hips or arching your back.
Tips and Common Mistakes
- Begin with the half plank if you have difficulty holding the full plank for less than 10 seconds. Build up to 30 seconds on the half plank and then graduate to the full plank.
- Breathe evenly throughout the move. It's an easy mistake to try and hold your breath during the exertion, but it'll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer.
- Use a mat for your knees and elbows for comfort.
- When viewed from the side, your body should form a straight line from your shoulders to your hips to your ankles. If you lift your hips towards to the ceiling, this might make the exercise easier, but it’ll negate the move’s core-strengthening benefits. Use a mirror or ask someone to check your form.
