Build a cast iron core with our 30 day plank challenge. Improving core strength will bring you better posture, help alleviate back pain and will boost your performance in other activities such as running, swimming and cycling.

This challenge will develop your core strength over 30 days as you perform the plank position for progressively longer periods. By the end of the challenge you should be able to hold the plank for a full five minutes. You’ll see there are days dedicated to rest - make sure you stick to this, rest and recovery are essential to building strength and stamina.

Throughout the challenge you’ll receive recommended reading on other core training techniques and other healthy living tips and tricks.

How to do the perfect plank

1. Begin by kneeling on all fours with your hands shoulder width apart.

2. Next kick your legs back so that your body is straight – get onto your toes, with heels off the floor.

3. 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

4. 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.

5. Hold the position for the time outlined on each day of the challenge.