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Training

Think You Can Complete This 30-Day Plank Challenge?

It won't be easy but you'll be able to hold a plank for three minutes at the end if you couldn't before!
Ash, ACE, MSc

Written by Ash, ACE, MSc

Last Updated onMarch 29, 2023

Planks Challenge

Planks Challenge

Planks are a common exercise for improving core strength and development. It also provides benefits for the hips, shoulders, spine, and posterior chain (backside of the body). Plus, it helps to improve full-body stabilization (when done properly).

So if your goal is to be stronger, better at athletics, prevent injuries and reduce pain, planks are a recommended addition to your daily regime.

Planks
Planks

Now, for this challenge, the longest you’ll hold a plank is three minutes (last day of the challenge). And by practicing planks every day, you’ll be able to do this easily, in no time. If you don’t have much experience with planks, then this might sound difficult simply because we’re proposing it as a challenge. But you should know that the world record for a plank is 8+ hours, which was achieved by 62-year-old marine George Hood in February 2020. 

We’re not asking you to attempt to hold a plank for anything remotely close to that and most people can do this. So… you ready? 

Read: Crunches vs. planks: The best exercise for ripped abs

The 30 Day Plank Challenge

This challenge was actually created by top U.K. based fitness influencer Paul Olima. It consists of doing basic planks at first, followed by a combination of variations (walking and Superman planks) for the remaining duration of the challenge. You’ll start small and work your way up to a three-minute plank which will be the last test on day 30.

More advanced exercisers probably won’t find this difficult at all but it’s great for those newer to training or for those who just want to switch things up a little. Feel free to test yourself with longer holds following the 30 days and implement new variations to continue to challenge yourself.  

Here are the details of the challenge…

Day 1 60-sec plank
Day 2 70-sec plank
Day 3 80-sec plank
Day 4 90-sec plank
Day 5 2 x 60-sec plank
Day 6 2 x 70-sec plank
Day 7 2 x 80-sec plank
Day 8 2 x 90-sec plank
Day 9 2-min plank
Day 10 60-sec walking plank
Day 11 70-sec walking plank
Day 12 80-sec walking plank
Day 13 90-sec walking plank
Day 14 60-sec plank + 30-sec walking plank
Day 15 70-sec plank + 30-sec walking plank
Day 16 70-sec plank + 35-sec walking plank
Day 17 70-sec plank + 40-sec walking plank
Day 18 75-sec plank + 40-sec walking plank
Day 19 80-sec plank + 40-sec walking plank
Day 20 60-sec plank + 30-sec walking plank + 10-sec (each side) Superman plank
Day 21 70-sec plank + 30-sec walking plank + 15-sec Superman plank
Day 22 70-sec plank + 35-sec walking plank + 15-sec Superman plank
Day 23 70-sec plank + 35-sec walking plank + 20-sec Superman plank
Day 24 75-sec plank + 35-sec walking plank + 20-sec Superman plank
Day 25 75-sec plank + 40-sec walking plank + 20-sec Superman plank
Day 26 80-sec plank + 40-sec walking plank + 20-sec Superman plank
Day 27 80-sec plank + 40-sec walking plank + 25-sec Superman plank
Day 28 85-sec plank + 45-sec walking plank + 25-sec Superman plank
Day 29 90-sec plank + 45-sec walking plank + 30-sec Superman plank
Day 30 3-min plank

How To do An Effective, Basic Plank

The basic (front) plank is a simple exercise that involves holding one position.

  1. Get into a push-up position but rather than placing your hands on the floor, support your body weight with your forearms. 
  2. Tuck your chin, push your shoulder blades forward and back, and maintain a neutral torso.
  3. Flex your quads and glutes to remain rigid and protect your lower back.
  4. Hold this position.

How To Do The Walking Plank

From the information we have on this exercise based on how it’s done in the program, this plank variation involves going from a basic plank to a high plank or starting position for a push-up. Then, you’ll return to the basic plank position and repeat for the prescribed time.

We understand there may be different names for this variation. 

Here’s a video example… 

How To Do The Superman Plank

There are several variations and examples of the Superman plank. But for this challenge, you’ll do the variation which involves starting from a basic plank or high plank position and alternating sides. And we’ll use the former variation for exercise instructions. 

  1. Get into a basic plank position so that your forearms are supporting your own bodyweight.
  2. Reach forward with one arm so that it’s completely extended while lifting the leg on the opposite side.
  3. Return to the starting position then repeat by doing the opposite.

Perform the exercise on each side for the prescribed time. For example, if the time is 15 seconds, then hold the position on one side for 15 seconds then repeat this for the other side.

Here’s a video example…

Frequently Asked Questions (FAQs)

What are the benefits of the plank?

The plank is most commonly used as a core muscle developer. However, it also improves full-body stabilization and posture, which is important for physical activity and even preventing injuries.

That doesn’t mean the plank is the only exercise you should for these benefits and it shouldn’t be. But it’s a great addition to any exercise regime.

Is the plank better than crunches for getting abs?

The plank is arguably the more functional exercise and it does improve the appearance of the midsection. But crunches are indeed an effective exercise for building the ab muscles.

Include both for overall improved core development.

Are planks safe for everyone?

Yes and no. It depends on your structural health and if you have any physical condition that causes you regular pain, you’ll want to avoid the plank.

On the other hand, if done correctly and how explained above, the plank is a very safe and effective exercise.

How long should I hold a plank for?

The question really should be, how long can you hold a plank for? This will, of course, vary between individuals and if you can hold a plank for several minutes then have at it.

Just work up slowly though because planks can make you extremely sore if you go all out at first.

Wrapping Up

That’s it! Take on this 30-day challenge and you won’t only see improvements in core strength, but you’ll probably see visual improvements as well. Not to mention, you’ll reap the postural benefits along with improving total body stabilization. 

This can translate into your other exercises and activities which makes it totally worth it. We understand that holding a plank for three minutes may not pose a challenge for more advanced exercisers. But for anyone else looking to improve, it’s perfect!

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
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Categories: Circuit Training Training Training Exercises
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Ash, ACE, MSc

Ash, ACE, MSc

Ash is a highly respected fitness expert and certified personal trainer through the American Council on Exercise (ACE). With a B.A. in biology from Rutgers and an M.S. in Exercise Science (Kinesiology) from CBU, she brings a wealth of knowledge and expertise to her work. Ash is dedicated to helping people achieve their fitness and health goals through personalized training and nutrition plans. With a passion for fitness and a deep understanding of the science behind healthy living, she is able to create effective and sustainable programs that deliver real results. Whether you're looking to lose weight, build muscle, or just feel better in your own skin, Ash is the expert you can trust to guide you on your journey to a healthier and happier life.

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