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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

  • Doug E
  • Denise D
  • Thom L
  • Sinéad M
  • Veronica C
  • Nikita M
Nikita M recently completed this Challenge

Recent advice

“This was a great challenge for me as I have lower back weakness. I think the Pilates helped my back. I was thrilled to complete the challenge in less than a week!”

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

Contributorgold Catherine W Got my days mixed up. :S I did my 120 on Day 16, my rest day on Day 15. Oy!
Now that we are back to our regular schedule, maybe I can keep it straight. :P


Well, I bombed this one. Could not make it passed Day 21/150 seconds. :(

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Challenge creator

Julien T

created the challenge

2nd May 2013