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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.

Related Exercises

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


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  • Tina K
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  • Fadhil  A
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  • Elise T
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Recent advice

“Keep your breathing even. The weight on your arms should be distributed evenly throughout the entire forearm, instead of being pooled at the elbows. Did the 30 seconds with minimal shaking, I guess the workouts are paying off : )”

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3818 takers

  • Joe
  • RUBY
  • Anne
  • Karen
  • mark
  • Inês
  • Elise
  • Bethany Megan
  • Lidia
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  • Zeynep
  • Paweł
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Challenge creator

Adrian K

created the challenge

19th March 2012