30 Day Pilates Plank Challenge

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Get ready to walk to the plank! Achieve total body toning through Pilates Plank exercises, with an emphasis on core strength and stability. Gain balance and condition your core with this plank challenge, and work your core muscles for a lean and strong body.Equipment Needed: yoga mat; interval timer.

What to Do: Perform each exercise  for the amount of time suggested based on your fitness level. Review videos below for demonstrations of each exercise. Perform this routine three times weekly for 30 days.  Add 5 seconds to exercises each time performed. (15 seconds plank, 20 seconds elbow plank, 25 second…). Rest 15 seconds after each exercise

Beginner LevelPerform each exercise for 15 seconds.
Intermediate Level: Perform each exercise for 30 seconds.
Advanced Level: Perform each exercise for 1 minute.


1. Plank
2. Elbow Plank
3. Elbow Plank with Hip Dips
4. Pike
5. Side Plank
6. Side Plank with Hip Dips


Elbow Plank

Elbow Plank Hip Dips


Side Plank

Side Plank with Hip Dips

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