30 Day Plank Challenge

Home | Challenge | Beginner: 30 Days

The 30 Day Plank Challenge is a perfect way for beginners to tone up their core at home. This challenge focuses on building core strength and stability through a series of plank exercises, including the Front Plank, Front Plank with Arm and Leg Lift, and Reverse Plank. By progressively increasing the duration and difficulty of the planks over 30 days, participants can see significant improvements in their core strength and overall fitness. Stick with the challenge and feel the burn as you build a strong, stable core!

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  • Day 1

    The front plank is a fundamental exercise for building core strength and stability. This exercise primarily targets the abdominal muscles, back, and shoulders. By holding the plank position for 15 seconds, you will engage and strengthen your core muscles, which is essential for overall physical fitness and functional movement. Additionally, this exercise can help 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 under your shoulders and your body forming a straight line from head to heels. Hold this position while maintaining proper form and breathing rhythm. As you progress, aim to increase the duration of the plank to further challenge your core muscles. Incorporating the front plank into your workout routine can contribute to enhanced stability, balance, and overall athletic performance.

    #Exercise / Sets
    1Front Plank1 set • :15.
    Front Plank
  • Day 2

    In this workout, you will start with the Front Plank with Arm and Leg Lift. This exercise is fantastic for strengthening your core, shoulders, and glutes. Start by getting into a plank position with your hands directly under your shoulders, and your body in a straight line from head to heels. Lift one arm and the opposite leg simultaneously while maintaining your balance and stability. Hold each lift for 5 seconds, and then switch to the other arm and leg. This movement will challenge your core muscles, particularly your obliques, as well as improve your overall stability and balance. Perform 2 sets of this exercise, with each set comprising 5-second holds on each side. Take your time and focus on maintaining proper form throughout the movement for maximum effectiveness.

    #Exercise / Sets
    1Front Plank with Arm and Leg Lift2 sets • :05 and :05.
    Front Plank with Arm and Leg Lift
  • Day 3

    The reverse plank is an effective exercise for strengthening the core and improving posture. By performing this exercise, you engage the abdominal muscles, lower back, glutes, and hamstrings. It also helps in building shoulder stability and strength. To begin, sit on the floor with your legs extended in front of you. Place your hands on the ground, slightly behind your hips, with your fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for at least :10. Remember to breathe steadily throughout the exercise. As you progress, you can gradually increase the duration of the hold for better results.

    #Exercise / Sets
    1Reverse Plank1 set • :10.
    Reverse Plank
See the full workout in the Fitwill app.
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