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Holding a plank position properly strengthens your core as well as testing and improving your abdominal endurance.

30 seconds is a good target for beginners to exercise to aim for, and if done with solid form and a well tensed core will make you work relatively hard.

As soon as you break the position, by sagging your hips, raising your bum or moving your arms, you should stop and rest.

30 second plank Challenge rules

  1. Hold the position for 30 seconds
  2. Do not break form
  3. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

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Recent advice

“I'm just getting back into working out, so it's been awhile since I've done planks. I'm glad that I was able to go 30 seconds without breaking. Though it was not as hard as I thought it'd be since it's been awhile; it still wasn't easy. I'm going to continue with the 30 day planks to get to a solid 5 minutes without breaking.”

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Alexandra M 30 second plank  Challenge

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Challenge creator

Adrian K

created the challenge

19th March 2012