The Plank Challenge

The Plank Challenge

My mom sent me an email with the plank challenge in it. I had seen it before but never got around to starting it. Well, that all changed on Monday! I’m 3 days in & determined to complete the whole thing —> I dare you to try it out, too!

The Plank Challenge… is a challenge that must be completed in four weeks (per below). At first, you start out in the plank position for 20 seconds.. Sounds easy enough, right? Then, you slowly build up your stamina until you are planking for four minutes during the final days. Four full minutes!! The longest plank I’ve ever done is around 2 minutes so I’m excited to see my progress.

Day 1 – 20 seconds

Day 2 – 20 seconds

Day 3 – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – Rest

Day 7 – 45 seconds

Day 8 – 45 seconds

Day 9 – 60 seconds

Day 10 – 60 seconds

Day 11 – 60 seconds

Day 12 – 90 seconds

Day 13 – Rest

Day 14 – 90 seconds

Day 15 – 90 seconds

Day 16 – 120 seconds

Day 17 – 120 seconds

Day 18 – 150 seconds

Day 19 – Rest

Day 20 – 150 seconds

Day 21 – 150 seconds

Day 22 – 180 seconds

Day 23 – 180 seconds

Day 24 – 210 seconds

Day 25 – Rest

Day 26 – 210 seconds

Day 27 – 240 seconds

Day 28 – Until failure


How to Properly Plank

The key to getting great results comes down to perfecting the proper planking position. According to an article from Physical Living, this is how to do it:


  • Make sure that your arms are positioned correctly. Elbows should be directly under the shoulders to ensure proper weight distribution.
  • The spine should remain straight. Avoid rounding out your spine and putting unnecessary pressure on your neck and back.
  • Make sure to tighten your core so that it benefits from the exercise.
  • Keep your legs slightly spread. Pay attention to how your hips feel during the exercise. There should be no added pressure to the hip area. Adjust the distance between your feet as needed.
  • Your breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed.


Why Planking?

  1. Tones your stomach -> Planking involves using your core to stabilize your body and carry out the physical demands to maintain the proper planking position. The abdominal muscles are fully engaged during this workout.
  2. Promotes good posture ->Because your abs play a huge role in your ability to maintain good posture, planking can also be good for your balance and stability. Over time, you’ll be able to stand up straight and achieve a broader range of movement… which in turn will lead to better running!
  3. Increases flexibility -> Your flexibility will improve as you work your back and shoulder muscles in the plank position.


Now get to planking! 


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