Starting out or being early on in your fitness journey can be daunting, not knowing how to progress and when. The plank is a staple exercise for developing isometric strength in your core muscles, which transfers to stability and strength in other compound lifts that require core strength. This 30-day challenge will give you every step you need to get you to a 5-minute plank.
How to do the plank
Start prone on the floor and use your elbows to prop up your torso by stacking them directly below your shoulders. While your body is elevated, squeeze your glutes – ensuring there is a straight line running from your shoulders to your ankles. Brace your core throughout the exercise, as if you’re about to be hit in the abdomen or as if you’re trying to pull your lower ribs and pelvis towards each other (without moving!). Hold this position for the duration stated, maintaining strict form.
What are the benefits?
The plank is a great exercise for developing isometric core strength (isometric meaning that a static position is being held). Developing isometric strength will also transfer to dynamic strength (meaning with movement). This means that the plank is ideal for developing isometric strength in the muscles surrounding your spine (i.e. lower back, abdominal muscles, glutes), which can transfer to more efficient and stable movement in sports that demand such characteristics, as powerlifting and weightlifting. In some cases, developing this isometric core strength can also be an effective combatant against non-specific lower back pain (although generally being active and moving more tends to be effective too).
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Day
Exercise
Day 1
20-second plank
Day 2
25-second plank
Day 3
25-second plank
Day 4
30-second plank
Day 5
Rest day
Day 6
40-second plank
Day 7
45-second plank
Day 8
45-second plank
Day 9
50-second plank
Day 10
Rest day
Day 11
60-second plank
Day 12
60-second plank
Day 13
70-second plank
Day 14
70-second plank
Day 15
Rest day
Day 16
90-second plank
Day 17
120-second plank
Day 18
90-second plank
Day 19
120-second plank
Day 20
Rest day
Day 21
150-second plank
Day 22
150-second plank
Day 23
180-second plank
Day 24
180-second plank
Day 25
Rest day
Day 26
210-second plank
Day 27
210-second plank
Day 28
240-second plank
Day 29
270-second plank
Day 30
300-second plank
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Scott is a sports therapist and strength and conditioning professional with a BSc in Sports Therapy and an MSc in Strength and Conditioning. A member of The Society of Sports Therapists and CIMSPA, he has worked with a range of athletes, from amateur university teams to elite rugby league players and Team GB rowers. In his spare time, he enjoys Olympic weightlifting and being active outdoors.
