3-Minute Plank Challenge for Beginners

Plank for upper body and core.

The plank is one of the best moves for all over tone. It’s an exercise that’s easily customizable to any level, and it works your upper body, abs, and back. This plank challenge for beginners will help you build muscle and endurance.

Start by performing the plank from your knees. The video we’ve included below explains all about proper form. As you grow stronger, challenge yourself to hold the plank from your toes. Complete the following routine after your daily workout.

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Hold each plank for 45 seconds, resting 15 seconds in between each plank. Complete this routine after your daily workout.

Below, we’ve included a video showing how to perform the planks. Using proper form helps prevent injuries and ensures you get the most out of your workout.

1. Plank (on forearms or hands)
2. Side Plank – Right Side
3. Side Plank – Left Side

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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