The 30 Day Plank Challenge


The 30-day plank challenge has been trending for a while now. It is a fitness challenge that comprises of just one exercise to be done daily for 30 days, albeit the duration increases slowly day by day.

Plank is an exercise that works on the core, and if you have never had a strong core, you may never know how much benefits attached to it. Having a strong torso helps to reduce the risk of minor injuries, back and neck pain, and it also improves overall posture and body movement.

A full body workout won’t be complete without exercises like plank that will help strengthen the core. Interestingly, it is not a difficult pose to master, and with the 30-day plank challenge, you will get accustomed to it in no time.

Most times, in life, we have to throw ourselves challenges in order to achieve our aim. Set your goals right, and challenge yourself to them. This will motivate you greatly, so that you are compelled to exercise even on days you aren’t willing to do. Challenges will require you putting your heart to it and making a decision to go on with the challenge no matter what.

It isn’t so easy to stay by a challenge, especially if you are alone in it. If you think you need extra motivation, you can choose to get yourself a reward after completing the challenge, or you make yourself accountable to someone—probably a friend—who will be concerned about your progress in the challenge.

You have to stay strong, be positive, and be consistent. Be glad when you achieve a feat and be willing to do more.

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To do this exercise, get into a press up position, then bend your elbows and rest your weight on your forearms (be careful not to rest on your hands). At this stage, your body should form a straight line from shoulders to ankles. Then, engage your core by sucking your belly button into your spine. Now you’ve gotten the pose; all you have to do is maintain it for the prescribed time.


There are different plank challenges you can take up. Below is an example

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—60 seconds

Day 10—60 seconds

Day 11—60 seconds

Day 12—90 seconds

Day 13—Rest

Day 14—90 seconds

Day 15—90 seconds

Day 16—120 seconds

Day 17—120 seconds

Day 18—150 seconds

Day 19—Rest

Day 20—150 seconds

Day 21—150 seconds

Day 22—180 seconds

Day 23—180 seconds

Day 24—210 seconds

Day 25—210 seconds

Day 26—Rest

Day 27—240 seconds

Day 28—240 seconds

Day 29—270 seconds

Day 30—Plank for as long as you can


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