Fitwill stands in solidarity with Ukraine

30 Day Plank Challenge (Beginner)

Home | Challenge | Beginner: 30 Days

Welcome to our 30-day beginner plank challenge! This program focuses on helping you improve your core strength, stability, and endurance through a series of progressions in the front plank exercise. Each day, you will increase the duration of your plank, gradually building up your ability to hold the position for a longer time. By the end of the challenge, you will notice significant improvements in your abdominal strength and overall stability. This workout is perfect for beginners who want to kickstart their fitness journey with a simple yet effective routine.

Preview Workout

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot
  • Day 1

    The front plank is a foundational exercise for improving core strength and stability. By holding your body in a straight line from head to heels, you engage the muscles of the core, including the abdominals, obliques, and lower back. To perform a front plank, start by lying face down on the floor, then prop yourself up on your forearms and toes, keeping your body in a straight line and holding the position for 10 seconds. It's important to maintain proper form throughout the exercise, so focus on keeping your core muscles engaged and avoiding any sagging or lifting of the hips. Gradually increase the duration of the plank as your strength improves, aiming for 30 seconds, then 60 seconds, and beyond. Incorporating front planks into your regular workout routine can lead to improved posture, spinal stability, and overall core strength.

    #Exercise / Sets
    1Front Plank1 set • :10.
    Front Plank
  • Day 2

    The front plank is a foundational exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. By holding the plank position for just 15 seconds, you can engage these muscles to build strength and stability. To perform a front plank, start by getting into a push-up position with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core, squeeze your glutes, and hold the position for the specified time, focusing on maintaining proper form and breathing steadily. By incorporating front planks into your workout routine, you can work towards a stronger and more stable core, which can benefit overall performance and reduce the risk of injury.

    #Exercise / Sets
    1Front Plank1 set • :15.
    Front Plank
  • Day 3

    The front plank is a foundational core exercise that targets the entire abdominal region, including the rectus abdominis, transverse abdominis, and obliques. By holding the plank position for a short amount of time, you can engage and strengthen your core muscles. This exercise is also effective for improving posture and stability. To perform the front plank, start by getting into a push-up position with your forearms on the ground. Ensure that your body forms a straight line from head to heels, and hold this position for the specified duration. When performing the front plank, focus on maintaining a neutral spine and avoiding any sagging or arching in the lower back. Engage your abdominal muscles and keep your glutes and thighs activated to provide stability throughout the exercise. Remember to breathe steadily and avoid holding your breath. As you progress, you can gradually increase the duration of the plank to further challenge your core strength and endurance. Incorporating the front plank into your regular workout routine can contribute to improved overall core stability and functional strength.

    #Exercise / Sets
    1Front Plank1 set • :20.
    Front Plank
  • Day 4

    The front plank is a fundamental exercise for strengthening the core muscles. To perform this exercise, start by lying face down on the floor, resting on your forearms and toes. Keep your body in a straight line and hold this position for 25 seconds. Engage your abdominal muscles to maintain the stability of your spine and avoid arching your back. The front plank targets the rectus abdominis, transverse abdominis, and the obliques, helping to improve overall core stability and support for the spine. Maintaining proper form and breathing steadily are key to maximizing the benefits of the front plank. It's important to avoid holding your breath and to focus on keeping the core engaged throughout the exercise. Remember to consult with a fitness professional if you have any existing back or spinal conditions. Gradually increase the duration as your strength improves, aiming for multiple sets to challenge your core muscles effectively.

    #Exercise / Sets
    1Front Plank1 set • :25.
    Front Plank
  • Day 5

    The front plank is an effective exercise for strengthening your core muscles. To perform this exercise, start by lying face down with your elbows directly under your shoulders and your forearms on the ground. Lift your body off the ground, forming a straight line from head to heels, and hold this position for 30 seconds. Engage your abdominal muscles and avoid arching your back or letting your hips sag. Focus on maintaining a strong core and steady breathing throughout the duration of the set. Incorporating front planks into your workout routine can help improve overall core stability, which is essential for various activities and sports.

    #Exercise / Sets
    1Front Plank1 set • :30.
    Front Plank
  • Day 6

    The front plank is an effective isometric exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, and the obliques. By holding the plank position for 35 seconds, you can significantly improve core strength, stability, and endurance. To perform a front plank, start by lying face down on the floor. Lift your body up onto your elbows and toes, keeping your body in a straight line from head to heels. Engage your core muscles to keep your body stable. It's crucial to focus on maintaining proper form and breathing throughout the entire duration of the plank. To maximize the benefits of the front plank and prevent boredom, you can modify the exercise by incorporating variations such as side planks, plank with leg lifts, or plank with arm raises. Additionally, by gradually increasing the duration of the front plank or incorporating weighted vests, you can continue to challenge and strengthen your core. Remember to consult with a fitness professional if you experience any discomfort or pain while performing the front plank.

    #Exercise / Sets
    1Front Plank1 set • :35.
    Front Plank
  • Day 7

    The front plank is a foundational exercise that targets the entire core, including the abdominals, obliques, and lower back. Performing this exercise regularly can help improve posture, reduce the risk of lower back pain, and enhance overall stability. To begin, lie on the floor in a prone position and prop yourself up on your elbows, keeping your body in a straight line from head to heels. Engage your core muscles and hold the position for 40 seconds, focusing on maintaining proper form and breathing steadily. It's important to avoid sagging at the hips or raising the hips too high. As you progress, you can gradually increase the duration of the plank to further challenge your core strength and endurance. Incorporating the front plank into your workout routine can lead to noticeable improvements in core stability and overall functional strength.

    #Exercise / Sets
    1Front Plank1 set • :40.
    Front Plank
  • Day 8

    The front plank is a foundational exercise that targets the core, shoulders, and back muscles. By maintaining a straight body position, you engage the abdominal muscles, lower back, and shoulders. It's a static exercise that requires stability and endurance, making it beneficial for overall functional strength and posture. To perform a front plank, start by lying face down with your elbows directly beneath your shoulders. Then, lift your body off the ground, keeping a straight line from your head to your heels. Hold this position for 45 seconds in one set, focusing on engaging your core and maintaining steady breathing throughout. As you progress, you can increase the duration of the hold or add variations such as side planks or dynamic plank movements to further challenge your core strength.

    #Exercise / Sets
    1Front Plank1 set • :45.
    Front Plank
  • Day 9

    In this workout, we'll focus on enhancing core strength and stability. The front plank is a foundational exercise that engages multiple muscle groups simultaneously, including the abdominals, back, and shoulders. By holding a static position for a set time, you'll challenge your core muscles, working towards improved overall stability and support for daily activities. Engaging in regular plank exercises can lead to better posture and reduced risk of back pain. Remember to maintain a straight line from your head to your heels, and engage your core muscles throughout the exercise for optimal results. Incorporating the front plank into your routine can contribute to a stronger, more stable core, enhancing your overall fitness and well-being.

    #Exercise / Sets
    1Front Plank1 set • :50.
    Front Plank
  • Day 10

    The front plank is a powerful core exercise that engages multiple muscle groups simultaneously. By holding this position for 55 seconds in a single set, you will challenge and strengthen your abdominal muscles, lower back, and shoulders. This exercise also aids in improving posture and overall stability in the core. To perform a front plank, start by getting into a push-up position, but with your weight resting on your forearms instead of your hands. Make sure your body forms a straight line from head to heels and hold this position for the prescribed time. To increase the intensity, you can engage your core even more by drawing your belly button in towards your spine and squeezing your glutes. It's important to focus on maintaining proper form throughout the entire duration of the exercise.

    #Exercise / Sets
    1Front Plank1 set • :55.
    Front Plank
  • Day 11

    The front plank is a core-strengthening exercise that is essential for building a solid foundation. By holding the plank position for 1 minute, you engage your core muscles, including the abs, obliques, and lower back, to develop strength and stability. This exercise also helps improve posture and reduce the risk of lower back pain. To perform the front plank, start by getting into a push-up position with your elbows directly below your shoulders. Keep your body in a straight line from head to heels, engaging your core and avoiding any sagging or arching in the back. Focus on breathing steadily and holding the position for the duration of the set. As you progress, you can increase the duration of the plank to continue challenging your core strength. Incorporating the front plank into your workout routine can provide significant benefits for overall core stability and functional strength. Whether you're a beginner or more advanced, this exercise is an effective addition to any fitness regimen.

    #Exercise / Sets
    1Front Plank1 set • 01:00.
    Front Plank
  • Day 12

    A front plank is a fantastic exercise for developing core strength and stability. By holding your body in a straight line, with your forearms on the ground and toes touching the floor, you engage your abdominal muscles, lower back, shoulders, and chest. In just 1 set of 1 minute and 5 seconds, you can start building a solid foundation for other exercises and improve your posture. Remember to keep your body in a straight line and your abs engaged throughout the entire duration of the exercise.

    #Exercise / Sets
    1Front Plank1 set • 01:05.
    Front Plank
  • Day 13

    The front plank is an excellent exercise for building core strength, stability, and endurance. By holding the plank position for 1 minute and 10 seconds, you engage your abdominal muscles, lower back, and shoulders, helping to improve overall core stability. It also activates the glutes and hamstrings, making it a comprehensive exercise for your entire midsection. Maintaining proper form is crucial during the front plank, as it helps prevent strain or injury and maximizes the engagement of targeted muscles. Ensure that your body forms a straight line from head to heels, and avoid sagging or arching your back. Focus on breathing steadily throughout the duration of the plank, drawing in your navel towards your spine to maintain abdominal contraction. If you find the front plank challenging, start with shorter holds and gradually increase the duration as your strength improves.

    #Exercise / Sets
    1Front Plank1 set • 01:10.
    Front Plank
  • Day 14

    Start your workout with a front plank to engage and strengthen your core muscles. This exercise is excellent for improving posture and stability, which are essential for overall fitness. To perform a front plank, begin in a push-up position, but with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core muscles throughout. Hold this position for 1 minute and 15 seconds, focusing on maintaining proper form and breathing rhythmically. As you build strength and endurance, you can gradually increase the duration of your front plank. Incorporating this exercise into your routine can help prevent back pain and improve your performance in various physical activities.

    #Exercise / Sets
    1Front Plank1 set • 01:15.
    Front Plank
  • Day 15

    The front plank is a foundational exercise that targets the core muscles, including the abs, obliques, and lower back. Holding a plank position for 1 minute and 20 seconds challenges your core strength, enhances stability, and improves overall posture. To perform the front plank, start in a push-up position with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core, squeeze your glutes, and hold the position while keeping your breathing steady. It's crucial to maintain proper form throughout the entire duration of the plank to maximize its benefits. Incorporate the front plank into your workout routine to develop a solid core foundation and enhance your overall physical performance.

    #Exercise / Sets
    1Front Plank1 set • 01:20.
    Front Plank
  • Day 16

    The front plank is a foundational exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. By holding a static position, you engage these muscles to stabilize the spine and pelvis, which can improve posture and reduce the risk of lower back pain. To perform a front plank, start by lying face down on the floor. Then, prop yourself up on your elbows and toes, keeping your body in a straight line from head to heels. Engage your core muscles and hold this position for 1 minute and 25 seconds, focusing on maintaining proper form throughout. Remember to breathe steadily as you hold the plank, and avoid arching your back or letting your hips sag. As you progress, you can gradually increase the duration of the hold to continue challenging your core strength and endurance.

    #Exercise / Sets
    1Front Plank1 set • 01:25.
    Front Plank
  • Day 17

    The front plank is an excellent exercise for targeting the core muscles, specifically the abs and lower back. To perform the front plank, start by lying face down on the floor. Engage your core muscles and lift your body up onto your elbows and toes, keeping your body in a straight line from head to heels. Hold this position for 1 minute and 30 seconds, focusing on keeping your core muscles tight and avoiding any sagging in the lower back. This exercise helps to build strength in the entire core region, promoting better posture and stability. When performing the front plank, it's important to focus on proper form to maximize its effectiveness. Keep your elbows positioned directly beneath your shoulders, engaging your abdominal muscles to prevent your lower back from arching. Additionally, remember to breathe steadily throughout the exercise to maintain oxygen flow to your muscles. Gradually increase the duration over time to continue challenging your core muscles and seeing progress in your strength and stability.

    #Exercise / Sets
    1Front Plank1 set • 01:30.
    Front Plank
  • Day 18

    The front plank is a classic exercise that targets your entire core, including your abs, lower back, and stabilizing muscles. To perform a front plank, get into a push-up position with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Hold this position for 1 minute and 35 seconds, focusing on keeping your core tight and engaged throughout. This exercise is great for building core strength and stability, which can help improve posture and reduce the risk of injury in everyday activities. Make sure to breathe steadily and avoid arching or sagging your back.

    #Exercise / Sets
    1Front Plank1 set • 01:35.
    Front Plank
  • Day 19

    The front plank is an essential exercise for building core strength and stability. To perform a front plank, start by lying face down on the floor. Prop yourself up on your forearms, elbows directly beneath your shoulders. Lift your body off the ground, creating a straight line with your body from head to heels. Engage your core and hold this position for 01:40. The front plank primarily targets the muscles of the core, including the transverse abdominis, rectus abdominis, and obliques. It also engages the muscles of the shoulders, chest, and back, promoting overall upper body strength and stability. As you progress with this exercise, aim to increase the duration of the plank to continuously challenge your core muscles. Incorporating the front plank into your regular workout routine can help improve posture, reduce the risk of lower back pain, and enhance overall athletic performance. It is a versatile exercise that can be modified to suit different fitness levels, making it an excellent addition to any comprehensive exercise program.

    #Exercise / Sets
    1Front Plank1 set • 01:40.
    Front Plank
  • Day 20

    The front plank is a classic exercise for strengthening the core muscles. By holding a plank position for 1 minute 45 seconds, you can challenge and improve your endurance, stability, and overall core strength. To perform a front plank, start by lying face down with your forearms on the ground and your elbows aligned below your shoulders. Engage your core and lift your body off the ground, forming a straight line from head to heels. Keep your abs and glutes engaged throughout the entire set. As you progress, you can gradually increase the duration of the front plank to further enhance your core strength and endurance. Incorporate this exercise into your routine and feel the difference it makes in your overall strength and stability.

    #Exercise / Sets
    1Front Plank1 set • 01:45.
    Front Plank
  • Day 21

    Are you looking to build a stronger core and overall stability? Then front planks are a must-try exercise for you. This simple yet effective workout engages your entire core, including the abdominal muscles, lower back, hips, and shoulders. By holding the plank position for 1 minute and 50 seconds, you'll challenge your core muscles and improve your overall stability and balance. To get the most out of this exercise, focus on keeping your body in a straight line from head to heels, engage your core, and avoid sagging or lifting your hips. Remember to breathe steadily throughout the exercise to maintain proper form and maximize the benefits. Incorporating front planks into your regular workout routine can help you develop a stronger core, improve posture, and reduce the risk of lower back pain. Plus, it's an exercise that can be easily modified to suit your fitness level, making it accessible to beginners and advanced fitness enthusiasts alike.

    #Exercise / Sets
    1Front Plank1 set • 01:50.
    Front Plank
  • Day 22

    The front plank is a foundational exercise for building core strength and stability. By holding your body in a straight line from head to heels, you engage your deep abdominal muscles as well as your shoulders, chest, and back. This exercise is a great way to improve your posture, reduce back pain, and enhance overall stability during daily activities and workouts. It's important to maintain proper form throughout the entire set duration, keeping your abs and glutes engaged and avoiding any sagging or arching in your back. Focus on breathing deeply and evenly throughout the hold to maximize the benefits of this effective exercise.

    #Exercise / Sets
    1Front Plank1 set • 01:55.
    Front Plank
  • Day 23

    The front plank is a classic core strengthening exercise that targets the muscles of your abdomen, lower back, and shoulders. By holding your body in a straight line from head to heels, you engage your deep core muscles, improving stability and posture. This exercise helps to build endurance in the abdominal muscles, which is beneficial for activities like running, lifting, and daily movements. Additionally, the front plank can aid in reducing lower back pain by strengthening the muscles that support the spine. To perform a front plank, start on the floor in a push-up position, with your elbows directly beneath your shoulders and your forearms on the ground. Keep your body in a straight line and hold this position for 2 minutes, focusing on maintaining proper form and breathing steadily. As you progress, aim to increase the duration gradually, to further challenge your core strength and endurance. Incorporating the front plank into your workout routine can help you achieve a stronger, more stable core, which is essential for overall fitness and injury prevention. Be sure to engage your abdominal muscles throughout the exercise and avoid sagging or arching your back. Consult with a fitness professional if you have any concerns about the suitability of this exercise for your individual needs.

    #Exercise / Sets
    1Front Plank1 set • 02:00.
    Front Plank
  • Day 24

    The front plank is a fundamental exercise for building core strength and stability. By holding a straight body position off the ground using only your forearms and toes, you engage the entire core, including the abs, lower back, hips, and shoulders. This exercise also helps improve posture and overall body coordination. To perform a front plank, start by lying face down on the floor, then prop yourself up on your elbows and toes, maintaining a straight line from head to heels. Keep your abs and glutes engaged throughout the exercise. Aim to hold the position for 2 minutes and 5 seconds, ensuring proper form and breathing steadily. As you progress, you can gradually increase the duration to further challenge your core strength and endurance.

    #Exercise / Sets
    1Front Plank1 set • 02:05.
    Front Plank
  • Day 25

    The front plank is a foundational exercise for strengthening the core muscles and improving overall stability. To perform the front plank, start by lying face down on the floor. Then, lift your body off the ground, supporting your weight on your toes and forearms, while keeping your body in a straight line from head to heels. Hold this position for 2 minutes and 10 seconds, focusing on keeping your core muscles engaged and maintaining proper breathing. This exercise helps to build strength in the abdominal muscles, lower back, and shoulders, which are essential for good posture and overall functional movement. The front plank is an isometric exercise, meaning it involves holding a static position, which is beneficial for improving core endurance and stability. It also engages the deep stabilizing muscles of the core, which can help prevent back pain and improve athletic performance. To challenge yourself further, you can gradually increase the duration of the plank or incorporate variations such as side planks or walking planks into your routine. As with any exercise, it's important to maintain proper form and listen to your body to avoid any strain or injury. Incorporating the front plank into your regular workout routine can contribute to better overall core strength and stability, leading to improved posture and reduced risk of injury in daily activities.

    #Exercise / Sets
    1Front Plank1 set • 02:10.
    Front Plank
  • Day 26

    Engage your core and improve your posture with this focused front plank workout. Holding a front plank position for 2 minutes and 15 seconds may seem challenging, but it's an effective way to build core strength and stability. Start by positioning yourself face down with your elbows directly beneath your shoulders and your forearms on the ground. Keep your body in a straight line from head to heels and hold this position for the duration of the set. Focus on bracing your core and breathing steadily throughout. By incorporating this exercise into your routine regularly, you can strengthen your abdominal muscles and enhance overall stability, which can be beneficial for various activities and sports. Remember to engage your pelvic floor muscles and maintain proper alignment to maximize the benefits of this exercise.

    #Exercise / Sets
    1Front Plank1 set • 02:15.
    Front Plank
  • Day 27

    Are you ready to take your core strength to the next level? The front plank is a highly effective exercise that engages multiple muscle groups, including the abs, obliques, and lower back. By holding the plank position for 2 minutes and 20 seconds, you'll challenge your core muscles and improve overall stability. To perform a front plank, start in a push-up position with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Keep your core engaged and focus on maintaining proper form throughout the entire duration of the exercise. Remember to breathe steadily and avoid arching your back. With regular practice, you'll develop a solid foundation of core strength that can enhance your performance in various activities and reduce the risk of injury.

    #Exercise / Sets
    1Front Plank1 set • 02:20.
    Front Plank
  • Day 28

    The front plank is a fundamental exercise for building core strength and stability. Performing this exercise regularly can help improve posture, reduce lower back pain, and enhance overall athletic performance. To execute a proper front plank, start by positioning yourself face down on the floor, supporting your body with your forearms and toes. Ensure your body forms a straight line from head to heels, engage your core, and hold this position for 2 minutes and 25 seconds, focusing on maintaining a neutral spine and steady breathing. For beginners, it's okay to start with shorter durations and gradually increase the time as strength improves. Incorporating the front plank into your workout routine can yield significant benefits for your overall fitness and well-being.

    #Exercise / Sets
    1Front Plank1 set • 02:25.
    Front Plank
  • Day 29

    The front plank is an excellent exercise to strengthen the core muscles, improve posture, and enhance overall stability. This exercise, which involves maintaining a straight body position parallel to the ground with the forearms and toes, engages the muscles of the abdomen, lower back, and shoulders. By holding the position for 2 minutes and 30 seconds, you can effectively build endurance and strength in these muscle groups. Make sure to maintain proper form throughout the exercise by keeping the body in a straight line from head to heels. Engage the core muscles by drawing the belly button towards the spine and also focus on breathing steadily. Incorporating front planks into your workout routine can lead to improved spinal stability, reduced risk of back pain, and enhanced overall functional strength.

    #Exercise / Sets
    1Front Plank1 set • 02:30.
    Front Plank
  • Day 30

    The front plank is a foundational exercise for building core strength and stability. It primarily targets the abdominals, lower back, and shoulders. To perform a front plank, start by lying face down on the floor with your elbows directly beneath your shoulders. Lift your body off the ground, keeping your body in a straight line from your head to your heels. Engage your core, and hold the position for 2 minutes and 45 seconds. Ensure that your hips don't sag and your back doesn't arch. Focus on maintaining a strong and stable position throughout the exercise. To make the front plank more challenging, you can add variations such as lifting one leg or arm, or performing the movement on an unstable surface like a stability ball. Remember to breathe steadily throughout the exercise. It's important to gradually increase the duration of your plank holds as your core strength improves. A strong core not only supports your overall fitness but also improves your posture and helps prevent injuries. Incorporate the front plank into your regular workout routine to develop a solid foundation of core strength.

    #Exercise / Sets
    1Front Plank1 set • 02:45.
    Front Plank