Challenge Overview: The 30-Day Plank Challenge is designed to help you gradually increase your plank-holding endurance over a 30-day period. You'll start with a 20-second plank on Day 1 and work your way up to holding a plank for several minutes by the end of the challenge.
Challenge Steps: Day
Day 1: Hold a plank for 20 seconds
Day 2: Hold a plank for 25 seconds
Day 3: Hold a plank for 30 seconds
Day 4: Hold a plank for 35 seconds
Day 5: Hold a plank for 40 seconds
Day 6: Rest
Day 7: Hold a plank for 45 seconds
Day 8: Hold a plank for 50 seconds
Day 9: Hold a plank for 55 seconds
Day 10: Hold a plank for 60 seconds
Day 11: Hold a plank for 65 seconds
Day 12: Rest Day 13: Hold a plank for 70 seconds
Day 14: Hold a plank for 75 seconds
Day 15: Hold a plank for 80 seconds
Day 16: Hold a plank for 85 seconds
Day 17: Hold a plank for 90 seconds
Day 18: Rest
Day 19: Hold a plank for 95 seconds
Day 20: Hold a plank for 100 seconds
Day 21: Hold a plank for 105 seconds
Day 22: Hold a plank for 110 seconds
Day 23: Hold a plank for 115 seconds
Day 24: Rest Day
25: Hold a plank for 120 seconds
Day 26: Hold a plank for 125 seconds
Day 27: Hold a plank for 130 seconds
Day 28: Hold a plank for 135 seconds
Day 29: Hold a plank for 140 seconds
Day 30: Hold a plank for as long as possible
Tips and Tricks:
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Focus on maintaining proper form during the entire plank. Keep your body in a straight line, engage your core muscles, and avoid letting your hips sag or pike up.
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Break up the longer planks into smaller increments if needed. For example, if you're working up to a 2-minute plank, you could do 4 sets of 30 seconds each.
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Challenge a friend or family member to join you in the plank challenge for added motivation and accountability.
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Listen to music or a podcast while planking to distract yourself and make the time go by faster.
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Take rest days as needed to avoid overexertion and injury.
