Day 1: How many seconds can you hold the position with good form? Find your baseline number and build from there.
Day 2: Time to get in plank position! Hold a plank for 10-30 seconds; repeat 3 times.
Day 3: Rest day! Taking a day off will give your muscles time to recover and adapt to this new exercise.
Day 4: Plank for 10-30 seconds; repeat 4 times.
Day 5: Try a side plank. Hold this position for 10-30 secs/side, repeat 3 times on each side.
To do a side plank, start in regular plank position, then shift your weight to one arm and rotate your hips so that they are perpendicular to the floor. Use your bottom arm for support, and put the other hand on your hip. Tip: try to “stack” shoulders, knees, and hips so that they are all in line.
Day 6: Rest day. You deserve it.
Day 7: Test day! How long can you hold the regular plank position with good form?
Day 8: Plank for 15-35 seconds; repeat 5 times.
Day 9: Side plank for 15-35 seconds/side; repeat 4 times on each side.
Day 10: Plank from 20-40 seconds; repeat 6 times.
Day 11: Rest day! Do you feel your core getting stronger?
Day 12: Plank for 25-45 seconds; repeat 4 times.
Day 13: Rest day!
Day 14: Two weeks of planks… wow! How long can you hold the position with good form?
Day 15: Plank for 30-50 seconds; repeat 5 times. Side plank: hold for 10-30 seconds/side; repeat 4 times/side.
Day 16: Try a walking plank for 10-30 seconds; repeat 4 times. Hold a regular plank for 35-55 seconds; repeat 3 times.
Day 17: Rest day.
Day 18: Walking plank 15-35 seconds; repeat 5 times. Side plank: for 25-45 secs/side, repeat 5 times/side.
Day 19: Plank for 40-60 seconds; repeat 6-8 times.
Day 20: Rest day!
Day 21: Test day! How long can you hold the position with good form? How long can you maintain a walking plank?
Day 22: Do you feel like a superhero yet? You will after you try a Spiderman plank! Do Spiderman plank for 15-30 secs, repeat 4 times. Then hold side plank 30-50 seconds/side, 6 times/side.
Day 23: Mix things up with an alternating hand plank. Do this for 15-30 seconds, followed by walking plank for 20-40 seconds. Repeat this 4 times. Then hold regular plank for 30-45 seconds; repeat 3 times.
Day 24: Spiderman plank for 20-35 seconds; repeat 5 times. Side plank for 35-55 seconds/side, repeat 4 times/side. Plank 50-70 seconds; repeat 2 times.
Day 25: Rest Day! Remember to stretch.
Day 26: Alternating hand plank for 20-35 seconds; repeat 5 times.
Day 27: Rest day. You’re almost there!
Day 28: Side plank for 40-60 seconds, repeat 4 times. Alternating hand plank for 25-40 seconds, repeat 6 times.
Day 29: Rest day! Treat yourself.
Day 30: Congratulations… you’ve reached the finish line! Test yourself again: how long can you hold plank position with good form? How much has your time increased since day one? Let us know (and show us your amazing plank form) on Instagram with the hasthtag #14YAthletes.
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