Realistic 30 Day Plank Challenge

If you want to speed up toning your midsection and reduce belly fat, planks are the best way to do it.

This 30-day plank challenge will gradually help build your endurance if you are a beginner. The challenge uses different variations of planks to target every part of your abs.

You are guaranteed to plank your way to tight and strong core muscles in a month.

The workout

The first 8 days of the plank challenge introduce you to six different types of planks (3 each day and 4 each day from day 9).

You will do 10 seconds for each exercise, resting for not more than 30 seconds between each set. After the first two days, there is a 5-second progression every second or third day, with rest days in between.

This 30-day plank challenge is realistic because it does not exceed 60 seconds per set on any given day.

Unlike other crazy plank challenges where you plank for 3 or 4 minutes straight, this workout challenge has been tried and tested against what is possible for an average person and what is not.

These are the 8 plank variations that will sculpt your abs and improve your core strength:

Side plank

Reverse plank

Plank walks

Shoulder plank

Elbow plank

Plank jacks

Spiderman planks

Full plank

30-day plank challenge by Susan

Day 1

10 sec knee planks
10 sec knee side planks
10 slow mountain climbers

Day 2

10 sec elbow planks
10 sec plank jacks
10 sec Spiderman planks

Day 3

Rest

Day 4

15 sec knee planks
15 sec knee side planks
15 slow mountain climbers

Day 5

15 sec elbow planks
15 sec plank jacks
15 sec Spiderman planks

Day 6

Rest

Day 7

20 sec knee planks
20 sec knee side planks
20 slow mountain climbers

Day 8

20 sec elbow planks
20 sec plank jacks
20 sec Spiderman planks

Day 9

25 sec reverse plank
25 sec knee planks
25 sec knee side planks
25 slow mountain climbers

Day 10

25 sec plank walks
25 sec elbow planks
25 sec plank jacks
25 sec Spiderman planks

Day 11

Rest

Day 12

30 sec reverse plank
30 sec full plank
30 sec knee side planks
30 slow mountain climbers

Day 13

30 sec plank walks
30 sec elbow planks
30 sec plank jacks
30 sec Spiderman planks

Day 14

35 sec reverse plank
35 sec full plank
35 sec knee side planks
30 slow mountain climbers

Day 15

Rest

Day 16

35 sec plank walks
35 sec elbow planks
35 sec plank jacks
35 sec Spiderman planks

Day 17

40 sec reverse plank
40 sec full plank
40 sec knee side planks
30 slow mountain climbers

Day 18

Rest

Day 19

40 sec plank walks
40 sec elbow planks
40 sec plank jacks
40 sec Spiderman planks

Day 20

45 sec reverse plank
45 sec full plank
45 sec side planks
30 slow mountain climbers

Day 21

Rest

Day 22

45 sec plank walks
45 sec elbow planks
45 sec plank jacks
45 sec Spiderman planks

Day 23

50 sec reverse plank
50 sec full plank
50 sec side planks
30 slow mountain climbers

Day 24

50 sec plank walks
50 sec elbow planks
50 sec plank jacks
50 sec Spiderman planks

Day 25

50 sec reverse plank
50 sec full plank
50 sec side planks
35 slow mountain climbers

Day 26

Rest

Day 27

55 sec plank walks
55 sec elbow planks
55 sec plank jacks
55 sec Spiderman planks

Day 28

55 sec reverse plank
55 sec full plank
55 sec side planks
40 slow mountain climbers

Day 29

60 sec plank walks
60 sec elbow planks
60 sec plank jacks
60 sec Spiderman planks

Day 30

60 sec reverse plank
60 sec full plank
60 sec side planks
40 slow mountain climbers

Realistic 30 Day Plank Challenge