30 Days Plank Challenge – How to do it

In case you are looking for an effective exercise to stick to, you should consider the plank. This makes your entire core work, including your abs. In fact we can say that this is one of the best exercises of them all. The best thing about it is that it doesn’t require any equipment, so there is no excuse for you not to perform it.

30 Days Plank Challenge – How to Do It

The 30 Days Plank Challenge

The main point of this challenge is time yourself while you perform the side plank every day for 30 days. During this time your muscles with strengthen as you become able to hold the position for longer periods of time. As a result you will have stronger core and ab muscles.


There are several options for you to adopt during these 30 days. According to the first option at level one you have to perform static knee plank, at level 2 you need static forearm plank, at level 3 you will perform static single leg plank and at level 4 do some dynamic elbow-to-wrist planks.

Option 2

While following the second option, at level 1 you will start with static knee side plank, at level 2 you will perform static low side plank followed by static single leg side plank at level 3 and in the end you will perform dynamic side plank with hip dip at level 4.

The Way The Program Works

On day one start with the exercise that seems the most suitable for you. Hold position as long as your arms hold you and time yourself. This will become the benchmark time. All you have to do the following day is to hold position for longer. The goal is to maintain the plank for 5-10 seconds longer compared to the previous day. If you can hold it for 90 seconds with the right form, it is time for you to move up to the next level.

Level 4

In the moment you reach level 4 you will have to focus on performing the exercise for a given amount of time. In order to keep the body challenged, you will have to focus on endurance. In order to measure your progress, you should record each exercise on your tracker.

Performing the exercise may not seem difficult, but you can be sure that it will make your muscles work. The best thing about the challenge is that it won’t take up too much of your time.