This 30-Day Plank Challenge Is the Switch-Up Your Fitness Routine Needs

Planks are a quintessential bodyweight exercise you can do any time, anywhere. They’re a fantastic exercise to keep in your fitness toolbelt because they can help strengthen so many crucial areas of your body. That’s why PS created a 30-day plank challenge you can do at home.

The goal of this plank challenge is to target multiple parts of your core (obliques, abdominals, back, glutes), along with a bit of shoulder engagement. Here’s how it works: Each week, you’ll repeat the same seven types of planks (with some optional modifications to make the moves more challenging) so you can feel your progress over the month. The 30 days finishes with two days of a bonus plank challenge designed to test your strength.

It’s important to note that everyone is different, and may be starting this challenge from various fitness levels. As such, I’m including a time range to hold each plank, rather than a fixed amount of time – you should hold for as long as possible until you fatigue and form begins to waver. Each week, try to hold it for a bit longer than the week before.

But respect your body’s needs. Add in days of complete rest if you need or want the extra recovery. And always check with your doctor or trainer before starting a totally new-to-you fitness routine, to get personalized advice and modifications.

30-Day Plank Challenge: How to Do the Moves

Standard Plank

• Start on all fours with your hands and knees on the ground. Your hands should be directly below your shoulders.
• Extend one leg straight behind you, then the other, so your feet are about hip-width apart and you’re balancing on your toes.
• Engage your core to maintain stability. Think about pulling your belly button in toward your spine, and tucking your tailbone slightly.
• Your body should form a straight line from the top of your head to your heels. Keep your neck long, looking down at the floor, slightly in front of your hands.

Side Plank

• Lie on your right side. Prop yourself up on your forearm, with your elbow right below your shoulder. Extend your legs, and stack your left foot on top of your right.
• Press into your right foot and elbow, and engage your obliques to lift your hips up.
• Your body should form a straight line from head to heels. Keep your neck long, and make sure your hips are stacked.
• Hold for the designated time then repeat on the left side.

Forearm Plank

• Start on all fours with your forearms and knees on the ground.Your elbows should be directly below your shoulders.
• Extend one leg straight behind you, then the other, so your feet are about hip-width apart and you’re balancing on your toes.
• Engage your core to maintain stability. Think about pulling your belly button in toward your spine, and tucking your tailbone slightly.
• Your body should form a straight line from the top of your head to your heels. Keep your neck long, looking down at the floor, slightly in front of your hands.

Plank with Shoulder Tap

• Start in a plank position with your shoulders over your wrists, core engaged, and tailbone slightly tucked. Step your feet out so they’re shoulder-width apart or slightly wider.
• While maintaining stability in the rest of your body, lift up your right hand to tap your left shoulder. With control, place your right hand back on the floor.
• Repeat on the opposite side, tapping your right shoulder with your left hand.

Plank Jack

• Start in a plank position with your shoulders over your wrists, core engaged, and feet together.
• Jump your feet out wider than hip-width and then hop them back together. Try to keep your pelvis and torso steady, and don’t let your hips lift or dip.

Side Plank Hip Dip

• Lie on your right side. Prop yourself up on your forearm, with your elbow right below your shoulder. Extend your legs, and stack your left foot on top of your right.
• Press into your right foot and elbow, and engage your obliques to lift your hips up.
• Allow your hips to dip towards the floor, then engage your obliques to lift your hips back to the starting point.
• Continue for the designated time then repeat on the left side.

Plank Up-Down

• Start in a high plank position.
• Lower your right elbow to the floor directly below your shoulders, then do the same with your left, coming into a forearm plank.
• Place your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a high plank.
• Throughout the movement, engage your core to maintain stability. (Note: If you’re having trouble keeping your hips in place, try bringing your feet a bit wider apart.)

POPSUGAR 30-Day Plank Challenge

Kristine Thomason is a lifestyle writer and editor based in Southern California. Previously, she was the health and fitness director at Mindbodygreen and the fitness and wellness editor at Women’s Health. Kristine’s work has also appeared in POPSUGAR, Travel + Leisure, Men’s Health, Health, and Refinery29, among others.