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30 Day Plank Challenge - From 20 Sec to 5 Mins!

This challenge will help you to hold the plank pose from 20 seconds to 5 minutes in 30 days! Plank exercises are a popular element of isometric training, which involves contracting your muscles against stationary resistance. It will work you upper abs, your lower abs, your obliques and your lower back. You will feel your core getting stronger. It is hard, it works your entire body, but the results are noticeable!

Click on the Challenge's picture to know what to do.

Simple step by step guide on how to do the plank pose :

To see cool graphs of your progress, log your plank times here everyday using the green [+ ADD A TRAINING SESSION] button on the right column.

30 Day Plank Challenge - From 20 Sec to 5 Mins! Challenge rules

  1. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

Related Exercises

Training for the following exercises will be automatically logged against this Challenge:


View rules and related exercises

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Recent advice

“This one was extremely hard to do, especially breaking the gap between 3 minutes to 5 minutes. But I read some tips about distracting yourself while you are planking rather than looking at the stopwatch and it really works! I will start an episode of Friends when I start the plank and before you know it all those minutes would have gone by!”

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Karen F 30 Day Plank Challenge - From 20 Sec to 5 Mins! Challenge

Contributorgold Karen F Day 8 and 9 - 2:20 and 2:00 respectively. While I haven't been as consistent this week (missed a couple of days) I'm still happy with the times I'm able to get to. I will get to 5 min!

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Challenge creator

Julien T

created the challenge

2nd May 2013