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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

“If you want to hold the plank for much longer, its adviced that you dont stopt when you think you cant hold it anymore, you just need to keep in the position till you fall”

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Janette H 30 second plank  Challenge

Janette H im a newby! i started yesterday to plank for 20 secs morn and night for 2 days then will gradually up the seconds day by day. a friend of mine is doing it well =)

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Challenge creator

Adrian K

created the challenge

19th March 2012

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