30 Day Plank Challenge

Everyone wants toned abs and planks are a great way to tone your overall abs. Performing this 30 Day Plank Challenge will be a great way to strengthen and tone your abs and core. The 30 Day Plank Challenge consists of only one exercise and a crunch can be done anywhere without the need for any special equipment.

Users Have Taken the Plank Challenge

Click to Accept the Plank Challenge
Day 1
20 sec.
Day 2
25 sec.
Day 3
30 sec.
Day 4
35 sec.
Day 5
REST
Day 6
40 sec.
Day 7
45 sec.
Day 8
50 sec.
Day 9
1 min.
Day 10
REST
Day 11
1 min. 15 sec.
Day 12
1 min. 30 sec.
Day 13
1 min. 45 sec.
Day 14
2 min.
Day 15
REST
Day 11
2 min. 15 sec.
Day 12
2 min. 30 sec.
Day 13
2 min. 45 sec.
Day 14
3 min.
Day 15
REST
Day 11
3 min. 15 sec.
Day 12
3 min. 30 sec.
Day 13
3 min. 45 sec.
Day 14
4 min.
Day 15
REST
Day 11
4 min.
Day 11
4 min. 15 sec.
Day 12
4 min. 30 sec.
Day 13
4 min. 45 sec.
Day 14
5 min.

Learn How to do a Plank Crunch

As with every exercise, proper form is crucial to a successful plank. Start with the pushup position to get into the plank. Lower both of your forearms to the ground so that both of your elbows and fists are flat to the ground. Your palms should be balled up and directly underneath your shoulders. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine. Straighten your body but keep your neck and spine neutral. Imagine that you are a plank of wood, and that you are straight as an arrow.

Take this 30 Day Plank Challenge over and over again. If you find it too easy, start with 1 minute instead of 20 seconds. If you find it too hard, split the daily challenge into multiple sets. The important part is that you do the full number of seconds each day and that you increase each day and improve.

The 30 Day Plank Challenge has been formulated to be helpful for novices and experts. The only thing that may change is the number of crunches that you perform per day.

Take the 30 Day Plank Challenge today!