30 Day Plank Challenge

PunkyRachel

A friend of mine on Facebook posted this, I've never done planks before so I am going to do this today being my Day 1. I thought I would copy and paste it here for all you guys on MFP could join in the challenge as well.

The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn't!

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 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!

Benefits of Plank Exercise:

*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis

SUPPORT each other in Fitness!!

This is a beginner routine.. everyone starts somewhere!

ENJOY this Challenge! Share with your friends to help motivate others!

bunbu

I'm in! I'm doing my own planking program since I've been planking and side planking for months now. I'm doing a minute everyday. IN another 2 days I raise it by 30 secs Good luck with ur planking. It really changes ur whole body.

jayrudq

I am in too. I saw this and thought about it....and nothing. Thanks for the reminder and the push! 20 seconds today.

oBuckethead

I'll do it.

You guys should try the 100 push up challenge too. It's pretty intense towards the end.

PunkyRachel

Yay! I did my 20 second plank already, did twice just to see if i could. lol I did it

bunbu

I did 3 minute of full plank yesterday for 12 days of xmas challenge and another challenge. plus 1 mins side plank on each side. Hope you all did well also at ur planking

emlee01

Thanks for posting this! A few FB friends and I are running through this in December. Day 5 is done for me. Tomorrow is a rest day! :happy:

PunkyRachel

I just did my day 3, ready for day 4 in the morning.

nathalier71

I'm on day 6 today... 45 seconds - wish me luck!

samanthahix12

I did 3 minute of full plank yesterday for 12 days of xmas challenge and another challenge. plus 1 mins side plank on each side. Hope you all did well also at ur planking

How do you side plank?

mylife4eva

im in!!!

PunkyRachel

I did 3 minute of full plank yesterday for 12 days of xmas challenge and another challenge. plus 1 mins side plank on each side. Hope you all did well also at ur planking

How do you side plank?

This is a side plank. I can not do this yet, I tried and couldn't hold my hip up.

ashley0314

I would love to join! I hated my dance professor in college for making us plank but now I am thankful...don't tell her that though! I'll start day 1 today!

samanthahix12

I did 3 minute of full plank yesterday for 12 days of xmas challenge and another challenge. plus 1 mins side plank on each side. Hope you all did well also at ur planking

How do you side plank?

This is a side plank. I can not do this yet, I tried and couldn't hold my hip up.

Oh dear. Must start out slowly. :laugh:

TpocketT60

Good luck everyone trying this. I did a modified version (I was starting out already regularly doing 120+ second planks) and got up to 5 minutes in about 15 days. A lot of it is mental!

ktsimons

Im in...

TonyTrink

Ok, just finished Day Twelve, 90 sec plank. I swear to god I feel like I'm going to vomit! I can't believe I made it 90 secs. I had been doing side planks on each side trying to keep up with the regular planks. That pooped out for the last three days of 60 sec planks. I can't get past 45 sec side planks, but so far, keeping up with the regular planks. Thankfully tomorrow is the rest day.

Schaj

bump

PunkyRachel

my day 11 is done....bump

TonyTrink

My day 14, second day of 90 second planks. Today was a little bit easier than the first 90 day one, but still a killer, ooff.

TonyTrink

So today was supposed to be 150 sec regular plank. Failed. Managed 120 secs, then added a 90 sec one later on, but wasn't able to make 150 in one setting.

piratebear1

what benefits can you notice guys? i have very weak tummy and back and hope to start this plan . . .

PunkyRachel

what benefits can you notice guys? i have very weak tummy and back and hope to start this plan . . .

The first couple days my stomach muscles and back trembled like crazy! After you get used to doing them its not so bad. I personally have been doing 3 planks per day (morning, midday, evening) holding for the amount posted. I find it easier to hold for longer if I focus on my breathing and keep it steady. Now I didn't notice this, but my husband told me yesterday my stamina has improved.

emartin17

I started this about a month ago but plan on doing it again as I didn't want to make progress when I didn't document "before" pictures
I am going to start tomorrow and pretty stoked. Has anyone tried the 100 push ups program? That's free and there's an app for it!

iNkedFiTmama

i'm on day 8 of that now

PunkyRachel

I have been working out too much (6 days a week, for 3 weeks now) and it has finally caught up to me. My sore muscle needed a break, so now that I've had 2 days of rest. I'm going to pick up where I left off, day 14 here I come!

Sharon_C

I'm in! I've been wanting to start doing planks to increase my core muscles and this will motivate me.

TonyTrink

Got to day 20 yesterday and I've peetered out. The last couple of days I've been having a extremely sore lower back. Gonna give myself a couple days off and heal up, then pick back up on day 21 after that.