30 Day Plank Challenge

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PunkyRachel
PunkyRachel Posts: 1,959 Member
in Fitness and Exercise
1390560_10101965021852484_424532139_n.jpg
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!
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Replies

  • bunbu
    bunbu Posts: 131
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    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
    jayrudq Posts: 503 Member
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    I am in too. I saw this and thought about it....and nothing. Thanks for the reminder and the push! 20 seconds today.
  • oBuckethead
    oBuckethead Posts: 22 Member
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    I'll do it.

    You guys should try the 100 push up challenge too. It's pretty intense towards the end.
  • PunkyRachel
    PunkyRachel Posts: 1,959 Member
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    Yay! I did my 20 second plank already, did twice just to see if i could. lol I did it
  • bunbu
    bunbu Posts: 131
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    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
    emlee01 Posts: 102 Member
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    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
    PunkyRachel Posts: 1,959 Member
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    I just did my day 3, ready for day 4 in the morning. :smile:
  • nathalier71
    nathalier71 Posts: 570 Member
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    I'm on day 6 today... 45 seconds - wish me luck!
  • samanthahix12
    samanthahix12 Posts: 179
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    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
    mylife4eva Posts: 116
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    im in!!!
  • PunkyRachel
    PunkyRachel Posts: 1,959 Member
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    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.
    side-plank-crank.jpg
  • ashley0314
    ashley0314 Posts: 26 Member
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    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
    samanthahix12 Posts: 179
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    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.
    side-plank-crank.jpg

    Oh dear. Must start out slowly. :laugh:
  • TpocketT60
    TpocketT60 Posts: 44 Member
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    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
    ktsimons Posts: 294 Member
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    Im in...
  • TonyTrink
    TonyTrink Posts: 38 Member
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    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
    Schaj Posts: 7 Member
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    bump
  • PunkyRachel
    PunkyRachel Posts: 1,959 Member
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    my day 11 is done....bump
  • TonyTrink
    TonyTrink Posts: 38 Member
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    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
    TonyTrink Posts: 38 Member
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    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. :(

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