Jen H 4/7
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
- Hold the position for 30 seconds
- Do not break form
- Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.
Recent advice
From
Lua E
“Alternating raised legs (or raising opposite leg and arm if you really wanna go for it) adds an extra level of challenge and increases the core workout, but also distracts you a bit so you can hold it for longer :D”
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Gitte Ø 3/7
Cristina N Ok 1
Mari M 2/7
Jen H 3/7...35 seconds. I'm working my way up to 1 minute
Gitte Ø 2/7
Grace C Boy, I am way out of practice! My last record was 87 seconds. That's what I get for taking a 2-month break! I'll get there yet! For 30 seconds, DONE!
Jannes B 3/7
encouraged this.
Jen H 2/7
Gitte Ø 1/7
Wish J encouraged this.
Andreea F 7/7
Al W encouraged this.
Jannes B 2/7
Andreea F 6/7
Jannes B 1/7
Andreea F encouraged this.
Andreea F 5/7
Andreea F 4/7
Anya M logged some Fitness & Training training on 17 May
30 sec plank done again.
Andreea F 3/7
Naveen S encouraged this.
Andreea F 2/7
Al W encouraged this.
Julie B Did 30 seconds twice today
Andreea F encouraged this.
Andreea F 1/7
Adrieanna P I am taking this challenge longer than others. I had a C-section 12 days ago. So its going to take me a little longer to build up. But I can do this. Day 1 held for 10.8 seconds.
Relja T 1/7
Andreea F encouraged this.
Amanda J 1/7
Andreea F encouraged this.
Sonja W 1/7
Lauren C 1/7! :)
encouraged this.
Jenna S 2/7 waaaay harder then yesterday!
Ana R I'm at day 9 but I will keep this challenge until I can make a 1min plank. Now I'm at 45 seconds
Real M 3/7 still wobbling!
Clara M encouraged this.
Beth T Day 7/7 - Upping to one minute!
encouraged this.
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