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30 Day Plank Challenge

March 31, 2017

30 Day Plank Challenge - The plank is one of the best exercises that you can do for your core. So we’ve created a printable ‘30 Day Plank Challenge’, to build up your strength! Shake It Up by Cambridge Weight PlanThe plank is one of the best exercises that you can do for your core, the muscles that it works will help pull your waist in like a corset, and also improve your posture…. But we appreciate it’s a pretty tough one to master when you’re just starting out. So we’ve created our ‘30 Day Plank Challenge’, to build up your strength over the next 30 days until you graduate from the challenge a total planking-pro!

There are a few stages to the plank, from beginner to expert, once you’ve mastered each stage you can level up and repeat the challenge for another 30 days! You can also attempt side planks and Spider-man planks as you get stronger.

Beginners Plank:

  1. Start off on your knees
  2. Place your hands under your shoulders (elbows slightly bent)
  3. Tuck your tailbone in and suck in your tummy
  4. Your back should be straight, not curved or dipped
  5. Hold this pose for the times below
  6. (Remember to breathe!)

Intermediate Plank:

  1. Again we’re on our knees
  2. Place your elbows under your shoulders, your forearms flat on the floor in front of you
  3. Bottom down, tuck your tailbone in and suck your tummy in too.
  4. Your back should be straight, not curved or dipped
  5. Hold this pose for the times below
  6. (Remember to breathe!)

Expert Plank:

  1. This time come up onto your toes, with your legs stretched out behind you
  2. Place your elbows under your shoulders
  3. Bottom down, tuck your tailbone in and suck your tummy in too.
  4. Your back should be straight, not curved or dipped
  5. Hold this pose for the times below
  6. (Remember to breathe!)

Master Plank:

  1. On our toes again,
  2. Hands under your shoulders (arms straight!)
  3. Bottom down, tuck your tailbone in and suck your tummy in too.
  4. Your back should be straight, not curved or dipped
  5. Hold this pose for the times below
  6. (Remember to breathe!)

There are loads of great videos on YouTube with fantastic plank form tips if you’re not sure you’re doing it right – it’s better to hold a correct plank for a few seconds than 30 seconds with bad form.

Print out our fab plank challenge printable and stick it on your fridge/up in your room to remind you to do the challenge every day (click to download at full resolution)30 Day Plank Challenge - The plank is one of the best exercises that you can do for your core. So we’ve created a printable ‘30 Day Plank Challenge’, to build up your strength! Shake It Up by Cambridge Weight PlanLet us know how you get on with the challenge in the comments below!

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2 comments

Trudy April 6, 2017 at 8:10 am

I am starting today been on plan 5days feeling good

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Hazel April 8, 2017 at 5:05 pm

Love the layout required – needed this! Will be starting tomorrow.

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