Build up your plank endurance.
The plank is one of the best full-body exercises out there. It strengthens your arms and shoulders, and most prominently your abs. For this plank challenge, you’ll have three weeks to work up your endurance. The challenge will get progressively harder, making you stronger day by day. The final week, you’ll hold a plank for a total of 5 minutes with short breaks in between.
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: Perform the core plank challenge every day for three weeks. The instructions for each week are below. We’ve also included a video showing how to perform a proper plank. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
Week 1: Hold plank for 30 seconds. Rest for 15 seconds and repeat for a total of 4 rounds.
Week 2: Hold plank for 45 seconds. Rest for 15 seconds and repeat for a total of 4 rounds.
Week 3: Hold plank for 60 seconds. Rest for 15 seconds and repeat for a total of 5 rounds.