Core & abs
Plank challenge workout
The session for the 30-day plank challenge. Hold each plank only while you keep a straight line, usually 3 holds of 20 to 45 seconds; once 3 holds of 45 seconds are steady, move to a harder plank instead of holding longer. Do only your step in each block: the plan's weekly phases set your holds and steps, and the doses here are the range. Breathe the whole time.
Warm-up
- Cat-cow8 slow wavesBeginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Dead bug1 set of 6 to 8 each sideBeginner · Abs, Hip flexors · 3D demoRibs down; breathe out as you reachHarder: Forearm plank
Front plank, knee track (pick your step)
Rest 30 to 60 s
- Knee plank3 holds of 15 to 30 sBeginner · Abs, Shoulders, Glutes · 3D demoElbows under your shoulders and one line from shoulders to knees; end the hold when your hips sagHarder: Forearm plank
- Forearm plank3 holds of 20 to 45 sIntermediate · Abs, Shoulders, Glutes · 3D demoUp onto your toes once 3 knee-plank holds of 30 seconds are steadyEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
Front plank, full track (pick your step)
Rest 45 to 60 s
- Forearm plank3 holds of 20 to 45 sIntermediate · Abs, Shoulders, Glutes · 3D demoSqueeze your glutes lightly and tuck your pelvis a littleEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
- Straight-arm plank (high plank)3 holds of 20 to 30 sIntermediate · Abs, Shoulders, Chest · 3D demoPress the floor away. If your wrists ache, make fists or stay on your forearmsEasier: Knee hover (Pilates tabletop hover)Harder: Leg pull front (Pilates leg pull down)
- Plank walk-up3 sets of 6 to 10Advanced · Abs, Shoulders, Triceps · 3D demoFeet a little wider for control; keep your hips quiet and swap the leading armEasier: Forearm plankHarder: V-sit
- Forearm plank3 holds of 10 to 30 sIntermediate · Abs, Shoulders, Glutes · 3D demoLong-lever version: elbows a hand's width ahead of your shoulders, pelvis tucked and everything squeezed. The demo shows the standard plankEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
Side plank (both tracks)
Rest 30 s
- Knee side plank2 to 3 holds of 15 to 30 s each sideBeginner · Abs, Hip abductors, Shoulders · 3D demoTop hip stacked over the bottom oneHarder: Side plank
- Side plank2 to 3 holds of 15 to 40 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoOn your feet once 3 knee holds of 30 seconds are steady; stop if the supporting shoulder hurtsEasier: Knee side plankHarder: Side plank with leg lift
- Side plank with leg lift2 sets of 5 to 8 each sideAdvanced · Hip abductors, Glutes, Abs · 3D demoFull track, week 4, once side planks on your feet are steadyEasier: Side plankHarder: Copenhagen plank
Back of the trunk (both tracks)
- Bird dog, one limb at a time1 to 2 sets of 6 each arm and each legBeginner · Abs, Back, Glutes · 3D demoKnee track; keep your back stillHarder: Bird dog
- Bird dog1 to 2 sets of 6 to 8 each side, 3 to 5 s holdsBeginner · Back, Abs, Glutes · 3D demoOnce one limb at a time is easyEasier: Bird dog, one limb at a timeHarder: Bear crawl
Cool-down (optional)
- Child's Pose (Balasana)3 holds of 30 sBeginner · Back, Shoulders, Glutes · 3D demoKnees wide if that's more comfortableHarder: Extended puppy pose (Uttana Shishosana)
Tips
- End each hold when your hips start to sink, then rest and repeat.
- Harder, not longer: once 3 holds of 45 seconds are steady, move to the next plank. In the plan, no training hold goes beyond about 60 seconds.
- Breathe normally throughout; counting out loud helps. Holding your breath raises blood pressure.
- Test your longest hold at the start and the end of the month, not every day.
- After giving birth, start with the gentle tummy exercises the NHS describes before planks, and see the postpartum guide. With heart failure, skip planks: the British Heart Foundation advises avoiding them.
- Back pain that planks make worse: do the McGill big 3 and side planks instead, and see the back pain guide.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Find more moves like these
More core & abs
Beginner core workout
A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.
15 minBeginner6 movesNo equipment
Ab workout (no equipment)
An intermediate ab workout with no equipment: planks, side planks, reverse crunches, hollow holds and mountain climbers.
20 minIntermediate7 movesNo equipment
Advanced core workout
Hard core training: ab wheel rollouts, hanging leg raises, L-sits, Copenhagen planks, plank walk-ups and dragon flags.
30 minAdvanced6 movesAn ab wheel, Pull-up barQuestions people ask
How long does the plank challenge workout take?
About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
No equipment: your body and some floor space. A mat makes floor work more comfortable.
Is it suitable for beginners?
It is written for beginners. 6 of its 12 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.