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30 Day Plank Challenge

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📄 4-Week Strong Core Plank Challenge

Starts This Winter

Why the Plank Challenge?

Your core is more than abs — it’s your deep center of strength, stability, and posture. Research shows that even a simple daily plank can increase core endurance and protect your back from strain and pain.

(Ref: American College of Sports Medicine, Core Stability Guidelines, 2023)

Planks train your entire trunk — front, back, and sides — while also waking up your arms, shoulders, and glutes. It’s strength you feel when you stand taller, move better, and carry yourself with more ease every day.

How It Works

• 4 weeks of daily plank practice

• Clear variations for every level — from knees to full plank to side planks

• Start with just 10–20 seconds, progress to 2 minutes by week four

• Weekly check-in tips from me inside The Ageless Circle

Why Now?

Movement is medicine — but consistency is the secret. This winter, carve out just one quiet minute a day to build a stronger, steadier you. Your spine will thank you. Your shoulders will stand taller. And your confidence gets an easy daily win.

Science & Soul Tip: A stronger core reduces the risk of back pain and improves balance — a study in the Journal of Physical Therapy Science found that just 4 weeks of regular planking significantly improves trunk endurance and posture.

(Ref: JPTS, 2021)

Join the Challenge

✨ It’s free inside The Ageless Circle.

💫 Get your daily plan, encouragement, and mini check-ins.

👉 Sign Up Here

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30-Day Push-Up Challenge

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November 19

Diva’s Wednesday Wisdom Chat