30-Day Plank Challenge

Remember, some days are better than others. Don't be discouraged if some days are harder, focus on the overall trend. This is why your tracker is so important to use during this challenge. Once you see how you've moved up levels and improved your times over the weeks, you will be amazed by how strong you feel.

Getting Started

  • Finish this post for proper form and injury prevention tips.
  • Pick a start date and write it down in your calendar.
  • Enlist support. Forward this challenge to a friend. It makes it easier to stick to your goal.
  • Get your tracker by signing up online.
  • Get social for more support and motivation. Like the 30-Day Challenge Series on FaceBook and/or Follow @skinnytinis on Twitter.

More: 30-Day Challenge: Move a Mile a Day

Regular Planks

Level 1 - Static Knee Forearm Plank

Start with your knees together and on the ground. Place your elbows directly under your shoulders and rest your weight on your forearms. Flatten your spine, and press through your elbows to keep your chest from falling forward. Suck your navel into your spine and tighten your abdominals. Look straight down, allowing your neck to stay aligned with your spine.

Level 2 - Static Forearm Plank

Start with your toes together and on the ground. Place your elbows directly under your shoulders and rest your weight on your forearms. Flatten your spine, and press through your elbows to keep your chest from falling forward. Suck your navel into your spine and tighten your abdominals. Look straight down, allowing your neck to stay aligned with your spine.

More: Master the Plank

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