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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've never held a plank position on purpose- just little while doing push-ups. I was shaking a little at the end, and I didn't expect that. It's harder than it seems.”

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Izare L 30 second plank  Challenge

Contributorbronze Izare L I actually managed 31 seconds 9 days ago but forgot to update here... I think I'll leave the challenge on, though, until I can hold it for 30 seconds without struggling.

Loretta A encouraged this.

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Ward M 30 second plank  Challenge

Ward M I love to hate planks. Regardless doing planks regularly is a great core builder. This is important as I have a messed up lower back. You would not have guessed it from watching me thanks to planking.

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Challenge creator

Adrian K

created the challenge

19th March 2012