30 Day Plank Challenge

plankThe plank is a great exercise for building abdominal and core strength. The plank may look simple, but there’s a lot going on with this exercise under the surface. When done correctly the standard plank can be extremely challenging.

The 30 Day Plank Challenge is a program that takes you from holding a plank for 25 seconds on Day 1 of the challenge, to holding the position for a full 3 minutes by the end of 30 days. The program is set up as a progression, with the holding time increased gradually. Rest days are included.

Top 3 Benefits of doing Planks

Performed properly and consistently, the most noticeable benefits of the plank include:

  1. Increased abdominal strength
  2. Better development of core muscles including the hips, lower back, and glutes
  3. Improved posture

How to Do a Plank

  1. Get face down on the floor resting on your forearms and knees.
  2. Push off the floor, raising up off your knees onto your toes and resting on your forearms.
  3. Keep your back flat — don’t round your back or let your stomach sink down.
  4. Hold the plank position for the number of seconds listed on the challenge schedule.

30 Day Plank Challenge

Additional Tips For A Better Plank

  • Keep your head in neutral, not looking up
  • Elbows should be directly under armpits
  • Squeeze your glutes (butt muscles)
  • Keep shoulders pulled down away from ears
  • Feet should be placed about hip width apart

Before starting any diet or exercise program, please consult with your doctor.

The world record for the plank is 1 hour and 20 minutes just to give you an idea of what is possible with this exercise. Get started today!


  1. Martha Kinnard Forston says

    Hello Fitness Gurus,
    I would love to try this but, I am in therapy twice a week with a pulled Tendon in my left ankle. Having said that you know why I can’t participate. Once I am released from therapy and the foot and ankle specialist I will try this.


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