30-Day Plank Challenge For A Stronger Core

Gym & Workouts

30-Day Plank Challenge For A Stronger Core

Build a stronger core with our 30-day plank challenge which aims to build you up to being able to hold a plank for a full 5 minutes.

Build a stronger core with our 30-day plank challenge which aims to build you up to being able to hold a plank for a full 5 minutes.


This challenge will develop your core strength over 30 days as you perform the plank position for progressively longer periods each day. There are some days in the challenge set aside for rest - make sure you stick to doing these as rest and recovery as as vital components of the training as the actual exercise itself.

Improving core strength will bring you better posture, help alleviate back pain and will aid your performance in other activities such as running, swimming and cycling, so introducing this around some of your other regular activities will also bring performance benefits.

Getting started with your plank challenge

Before you start, correct form performing a plank is of vital importance. Take a look at the position below and follow the five steps to doing the perfect plank.

 

Plank exercise for core strength

How to do the perfect plank

  • Begin by kneeling on all fours with your hands shoulder width apart.
  • Next kick your legs back so that your body is straight – get onto your toes, with heels off the floor.
  • Bend your elbows to a 90 degree angle so that you are resting on your forearms. Your forearms should be directly below your shoulders, this should result in your body forming a horizontal line
  • Ensure that no other part of your body touches the floor, maintaining the horizontal line position and refraining from sticking your behind in the air.
  • Hold the position for the time outlined on each day of the challenge.

30-Day Plank Challenge

Your 30-days of planking is laid out in the table below, but if you wish to check off each activity as you go, plus receive recommended reading on other core training techniques and healthy living tips, then you can join the interactive 30-Day Plank Challenge. This will allow you to check in each day, when you have completed your designated exercise, and receive the challenge badge in your achievements list on completion of the challenge.

 

DAY

DURATION

Day 1

20 seconds

Day 2

20 seconds

Day 3

30 seconds

Day 4

30 seconds

Day 5

40 seconds

Day 6

Rest

Day 7

45 seconds

Day 8

45 seconds

Day 9

1 minute

Day 10

1 minute

Day 11

1 minute 30 seconds

Day 12

Rest

Day 13

1 minute 30 seconds

Day 14

1 minute 30 seconds

Day 15

2 minutes

Day 16

2 minutes

Day 17

2 minutes 30 seconds

Day 18

Rest

Day 19

2 minutes 30 seconds

Day 20

2 minutes 30 seconds

Day 21

3 minutes

Day 22

3 minutes

Day 23

3 minutes 30 seconds

Day 24

3 minutes 30 seconds

Day 25

Rest

Day 26

4 minutes

Day 27

4 minutes

Day 28

4 minutes 30 seconds

Day 29

4 minutes 30 seconds

Day 30

5 minutes

 

If you complete the full 30-days of the challenge, then congratulations. By the end of the plank challenge you should be experiencing increased strength, not only in your core, but also in your shoulders, arms and glutes.