Starting out or being early on in your fitness journey can be daunting, not knowing how to progress and when. The plank is a staple exercise for developing isometric strength in your core muscles, which transfers to stability and strength in other compound lifts that require core strength. This 30-day challenge will give you every step you need to get you to a 5-minute plank.
How to do the plank
Start prone on the floor and use your elbows to prop up your torso by stacking them directly below your shoulders. While your body is elevated, squeeze your glutes – ensuring there is a straight line running from your shoulders to your ankles. Brace your core throughout the exercise, as if you’re about to be hit in the abdomen or as if you’re trying to pull your lower ribs and pelvis towards each other (without moving!). Hold this position for the duration stated, maintaining strict form.
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What are the benefits?
The plank is a great exercise for developing isometric core strength (isometric meaning that a static position is being held). Developing isometric strength will also transfer to dynamic strength (meaning with movement). This means that the plank is ideal for developing isometric strength in the muscles surrounding your spine (i.e. lower back, abdominal muscles, glutes), which can transfer to more efficient and stable movement in sports that demand such characteristics, as powerlifting and weightlifting. In some cases, developing this isometric core strength can also be an effective combatant against non-specific lower back pain (although generally being active and moving more tends to be effective too).
Day |
Exercise |
| Day 1 | 20-second plank |
| Day 2 | 25-second plank |
| Day 3 | 25-second plank |
| Day 4 | 30-second plank |
| Day 5 | Rest day |
| Day 6 | 40-second plank |
| Day 7 | 45-second plank |
| Day 8 | 45-second plank |
| Day 9 | 50-second plank |
| Day 10 | Rest day |
| Day 11 | 60-second plank |
| Day 12 | 60-second plank |
| Day 13 | 70-second plank |
| Day 14 | 70-second plank |
| Day 15 | Rest day |
| Day 16 | 90-second plank |
| Day 17 | 120-second plank |
| Day 18 | 90-second plank |
| Day 19 | 120-second plank |
| Day 20 | Rest day |
| Day 21 | 150-second plank |
| Day 22 | 150-second plank |
| Day 23 | 180-second plank |
| Day 24 | 180-second plank |
| Day 25 | Rest day |
| Day 26 | 210-second plank |
| Day 27 | 210-second plank |
| Day 28 | 240-second plank |
| Day 29 | 270-second plank |
| Day 30 | 300-second plank |
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
