The 30-Day Plank Challenge


5 minutes plank for 30 days

Video taken from the channel: Faiyaz haroon



Video taken from the channel: Tamil Diet Studio


30 DAYS PLANK CHALLENGE | Slim Waist, Sexy Abs + Intense Full Body & Belly Fat Burn Emi

Video taken from the channel: Emi Wong


Can I Do The 30-Day Plank Challenge?

Video taken from the channel: Mike Jeavons


Planking Every Day For 30 Days (Weight Loss Time Lapse)

Video taken from the channel: Billy Brendan



Video taken from the channel: WitalySilvaVlogs


Planking Everyday For A Month… ( Monthly Challenge 1)

Video taken from the channel: Kaizen Lifestyle

The plank challenge is a 30-day program to strengthen the core and build up endurance. Each day of the challenge, you’ll gradually increase the amount of time that you hold a plank. By day 12 of. The beginner 30 day plank challenge is a much more forgiving 30 day program.

It starts off just as low as the original challenge but ramps up in intensity at a much lower rate. There are days in the original challenge that jump up 30 seconds and that was just too rough for. The 30-Day Plank Challenge Every day for 30 days you will time yourself as you hold a plank and side plank.

You will progress through various levels of intensity to challenge your body as it develops strength and muscular endurance. Here are your option. Like any challenge in life, you need to put in the work, be patient, stay positive, and celebrate small improvements.

The goal of this 30-day plank challenge is to see how long can you hold a plank. Obviously, we need to practice planking, but we also need to do other core exercises that will help us build a solid foundation. The goal is to get to three minutes in 30 days. You build up gradually, incorporating variations as you grow stronger and hold it longer. By the end of the 30-day plank challenge.

30 Day Plank Challenge Featured on, Joey Thurman, a Chicago based celebrity trainer, explains why he loves our 30 Day Plank Challenge! The plank workout is fast, easy and you can do it at home! If you want to lose belly fat and achieve a strong flat stomach, this is the #1 core exercise you need to do!

The challenge is to maintain the same posture for a certain time period 20 seconds on the first day, up to 5 minutes on day 30. Journalist Leah Wynalek decided to test the effectiveness of the challenge. Leah is not a sedentary person, so she thought it would be an easy test. 30-Day Plank Challenge The plank is one of the best exercises to strengthen your core, which is more than just your abdominals.

The core is a complex series of muscles that includes your entire. The thirty-day plank challenge is a simple way to perform planks by slowly improving your stamina each day. With the help of this challenge, you will be able to hold the plank position for a longer time. It is the best way to work up the muscles of your core, abdomen, upper, and lower back.

The 30-Day Plank Challenge Designed by Maximuscle personal trainer Paul Olima, this challenge will be as big a test of your mental resources as of.

List of related literature:

Basic Plank: Hold plank for 45 seconds.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

This Challenge pushed the castaways-with their hands and arms burning from supporting their weight over the duration of the Challenge-to their physical limits.

“The Psychology of Survivor: Leading Psychologists Take an Unauthorized Look at the Most Elaborate Psychological Experiment Ever Conducted... Survivor!” by Richard Gerrig
from The Psychology of Survivor: Leading Psychologists Take an Unauthorized Look at the Most Elaborate Psychological Experiment Ever Conducted… Survivor!
by Richard Gerrig
BenBella Books, Incorporated, 2009

I successfully completed that challenge without skipping a single day, soundly shredding all my previous excuses for not exercising.

“Personal Development for Smart People” by Steve Pavlina
from Personal Development for Smart People
by Steve Pavlina
Hay House, 2008

Then you start back over with 30 seconds of plank and continue this sequence until the 12 minutes is up.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

Where was the one called Plank?

“Pieternella Daughter of Eva” by Dalene Matthee
from Pieternella Daughter of Eva
by Dalene Matthee
Penguin Random House South Africa, 2012

Alternate with high plank; hold for 20 seconds, then rest for 10 seconds.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

I was up for the challenge, and lost about two stone in three weeks.

“Perry Boys: The Casual Gangs of Manchester and Salford” by Ian Hough
from Perry Boys: The Casual Gangs of Manchester and Salford
by Ian Hough
Milo Books Ltd, 2007

For the next step, you’ll need as many battens as you have plank laps.

“How to Build Glued-lapstrake Wooden Boats” by John Brooks, Ruth Ann Hill
from How to Build Glued-lapstrake Wooden Boats
by John Brooks, Ruth Ann Hill
WoodenBoat Publications, 2004

Or you may set a goal of holding a plank for one minute, but starting out you can only hold for twenty seconds.

“Body and Soul: A Girl's Guide to a Fit, Fun and Fabulous Life” by Bethany Hamilton, Dustin Dillberg
from Body and Soul: A Girl’s Guide to a Fit, Fun and Fabulous Life
by Bethany Hamilton, Dustin Dillberg
Zondervan, 2014

This might also be a good idea if you think you might be reusing the plank at another time.

“Mosh Potatoes: Recipes, Anecdotes, and Mayhem from the Heavyweights of Heavy Metal” by Steve Seabury
from Mosh Potatoes: Recipes, Anecdotes, and Mayhem from the Heavyweights of Heavy Metal
by Steve Seabury
Atria Books, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Wow, a 5 minute plank is truly impressive. I have been going to the gym 3 to 4 few times a week for the last few months and although my core strength and cardio have improved drastically I have never achieved anything beyond 3 minutes 45. Think its time to try 5 minutes, you’ve inspired me!

  • Bro you have abdominal diastasis seperation you can fix it by certain exercises try to suck the abdomin in and concentrate on constant tension

  • I tried it. I have criticised Mike in the past, but all things being equal, I thought I would give it a go.
    I am a 6′ 1′ skinny female, I don’t have a car, walk, carry shopping, do a pretty physical job, swim, and have to heft a small person everywhere. So my upper body strength is not bad.
    My back hurt like hell before anything else.
    Also, you can cheat by taking more weight on your legs.
    The other thing is, I tried to do it off a concrete floor with ceramic tiles on because that is all we have got in our flat in an undisclosed foreign country.
    I think it might be easier from a carpet off springy floorboards.
    Still, I might try it again.

  • Ive been trying to lose belly fat and thanks to you im going to try this. Im already strong all over but my stomach is the problem. You earned yourself a subscriber

  • I really really love your workouts!! My favorite is plank although I remember it was slowly killing me, when I first started working out in 2014. Does anyone have tips though how to avoid sore underarms? I need about 2 pillows under my elbows, otherwise they’ll get that nice “carpet burn” look ��

  • My goal was to plank for 3 minutes a day. My first plank I only held for 10 seconds. It took me like 2 hours to do 3 minutes worth of planking from 10 second plank. I improved very fast though and was able to do 1 straight minute on my 4th day of forwards planks and 2 minute backwards planks. I am now doing 12 minutes instead of 3. I am addicted now and love how it has made my stomach look. I am skinny by nature but my stomach always looked thick to me and now in a good way. Now my stomach has that sucked in look because my poster is amazing. I instinctively knew my stomach didn’t look right but I didn’t know why. I knew I was skinny but I my stomach liked thick from the side with no definition. Now my bully button goes back towards my spine and I have a nice shape now all thanks to planking.

  • Big brother I am from India. I followed your forearms tips and out my body my forearms looks the best. Thank u. Keep making such good videos. Don’t feel stressed about low subscribers and be regular. Again thank u a lot.

  • 2010 Jun 09 I started 25 days ago with 40 seconds and today i did it for 90 seconds. almost every 3 days i increase 5 seconds, i came to this video to see any kinbd of improvement in the body muscles. Hahaha

  • Good new video subscriber the iron is one of the most important exercises because it gives a lot of strength to the body successes

  • I think I’ll try this too! When I was in school and did PE, planking was really really easy and it took zero effort, but now, 6 years later, it’s REALLY hard. My fitness has declined so much.

  • Y los resultados en fotos? Buen video pero faltó lo principal, lo que le da esperanza a las personas de hacer la plancha, las fotos.

  • Who else is pissed because the video literally has no indicators of any improvement between day one and 30 either core wise abs wise or weight wise. Text or pictures lmao.

  • Great work Mike. Now, try it again without arching your back on the longer ones. It takes the tension off your stomach muscles and isn’t truly representative. Got no doubt you can do it though!

  • I don’t know why I have this unconditional love for plank workout……. Be it be previous one or this one I have done 100 times or even more…. But never bored or tiered doing it…want more plank workout ��❤️

  • I feel like such a nerd, but I did a little fist pump with you when you did the 5 minute plank. It is nice to see how you felt accomplished. I will have to give this a go.

  • Not only plank, you press up, weight training, run, plank…everyday. That is a result of all above. This video make viewer believe that you focus on plank and get the result.

  • All of these people saying they were fine until the push up hold while I’m laying in the floor watching this video knowing I can barley even do a plank

  • You look amazing. Whatever you are doing, it’s working out great. The transformation from the Towel Toga video until now is astounding.

  • We (Me and my Mom) really enjoy ur workout and we challenge out selves in it but the last one really was challenging but with ur motivation we were able to do it for 15s… Thank you so much Cutie we love u ��

  • I thought you would’ve burnt that fat by now, should do some sprints and do a 100 push ups, Crunches and Tricep dips a day.
    You would make great results, that’s what I do when I need burn calories for my next fight.

  • I can only last 1:30 at a time if I really try should I try this with like 5 secs more a day btw 1:30 is really I push I’ve only done it once

  • im here from miss emi’s 4 week challenge! it’s my 3rd week now, i saw a lot of noticeable changes! my upper body is so toned and beautiful now specially my back!! as for my lower body, it’s gotten slimmer now my metabolism have IMPROVED A LOT! hang on everyone we can do this, good luck!!

  • I’m up to day ten of watching u, can’t help but think basil would be a great addition for this video especially if he jumped up on your back ��

  • Sis I can’t even do a simple push up and u r telling me to do a push up plank����am gonna try doing it anyway but I swear if I die I’ll come haunt u every single night��

  • Hey Mike, congratulations.
    I was trying to find a old video that you were showing a bread (saw) knife that you paid something like 1 dollar in a Chinese website and was a really good knife, you were slicing everything in your home with it. Do you know why I can’t find that? Can you send me the link if you have?

  • me everytime i finish emi’s plank
    : Go to the mirror and look if theres difference then suddenly my little brother says ” sis You want some Chips?” and i was like “STOP TEMPTING me! amen”
    goodluck for me! its been 4 days! no pain no gain and yeah i feel my whole body want to Break any moment

  • Mike, I think I have cracked the code. I thought it all began with the Brexit vote, but it came much earlier. We used to think that British people were superior to Americans because of your documentaries, sophisticated older gentlemen with pipes, and royalty. But when you started inserting and deleting r sounds in spoken English, removing the word from and replacing it with to and in some cases removing prepositions altogether where they are a grammatical necessity, I realized it. Idiocracy has come to England. You’re our only hope to make it stop.

  • Hey Emi, please give some tips for pushups as I’m not able to do it. My hands can’t control my body weight and start shaking and then I fall. I can’t do a single pushup����

  • How about a series called “A week on _ food”, where you eat food from a different country every week.

    For example, you’d have to research the actual food they eat and not have British style Chinese food.

  • Hey. I’ve back problem either. And i considering to this due to my back. Is it make your pack problem more worse or get better? Thanks. And congrat to u

  • Hey!! I’m doing this for 30 days! I’ll update, feel free to ask questions xx day-1✅ day-2✅day-3✅ day-4✅ day-5✅ day-6✅ day-7 ✅ starting to see a lot of a difference!! My belly is a lot more defined and has slimmed down my arms a bit! I’m 1/4 way through!!:)

  • Idk why, but the fact that this was posted on april fools day makes me feel like something’s up lol… if someone r/wooshe’s me… imma be pissed lol

  • you used a different thumbnail than the one you show at the end, kinda fake
    link to thumbnail
    timestamp in the video: 3:38

  • It’s not hard and because it’s not really a very taxing exercise, it’s not going to change your body nearly as dramatically as doing real muscle-building training and eating well. BUT I will say that by nature, the heavier the person doing it is, the harder it will be for that person. I weigh 91 kg / 200 lbs, so for me, it takes more strength endurance to hold up those 200 lbs for 3 minutes than it does someone who only weighs 150 lbs. Imagine butting on a packpack with a 50 lb dumbbell in it and doing the same plank that’s how much more you have to support, so actually this is an exercise that will be easiest for the smallest people.
    BY THE WAY: you need to make your body straight you’re doing it for 3 minutes to start with probably only because you are arching your back, which puts less pressure on the lower back/stomach.

  • I never knew this was a thing. Just tried doing one. Failed. (As you I have absolute no body strength in my arms, my feet are also wobbly and I am female (just making excuses for myself here tho))

  • BTS songs help me get through these workouts���� Bec I am literally singing the song while doing the workout that I forget I’m actually doing a workout and get through it.

    Btw the last one was killer, I couldn’t do it��

  • everyone:SHITTT ıt is really working, OH MY SIXPACKS!!! my stomach:dude you have very long way to get it, btw would you eat somethings?

  • I would try a plonk challenge: cheap wine every day for 30 days.

    (Supposedly, the term “plonk” is from the way British troops heard the French “vin blanc.”)

    I find it charming that bathroom scales sold in England can display weight in stones…

    Anyway, belated congratulations!

  • I admire you. Your charm is irresistible!!�� You look energetic.�� You have a great smile. I love you!!�� I wanna be like you…6 packs…��I have a cute 1 pack filled…

  • hii emi plz suggest me the video for fat burning and flat stomach.I am not able to understand that which one excersise is better for flat stomach plz plz suggest me the video emi plz

  • Hi Mike that was an interesting video to carry on with your challenge maybe consider using an exercise wheel they are great for exercising all of your muscles I use it everyday the challenge comes from starting from a standing position going down to a push up/plank and back up to standing in one move sounds simple but its not.

  • When I did this my whole family sat and ate food and it smelled in the hole house, but I did want to do my workout so I could eat later.

  • I was trembeling like crazy with table top and then push up hold came on and I was like O HELL NO I couldn’t even go into it for half a second XD

  • I think your arms were sore because you didn’t retract your shoulders….

    Great video idea hopefully more similar ones down the line….

  • Do a week on spuds. Only spuds but they can be cooked any way ya like so crisps count, chips, mashed, jacket on/off, baked etc. You can have accompaniments like cheese on a baked spud or salt and pepper or even some bacon bits in mash or something but the main bulk of the meal has to be potatoes.

  • My lazy ass seeing every time lapse of your videos thinking to combined ’em all to lose about 30 pounds in a month ����.Btw were you only blanking + dieting or doing some more exercise?

    Total authentic informations about fitness and nutrition by Dr sandeep (mbbs) so please like the page and get your desired dietary plans acc to your fitness goal directly being in contact with Dr sandeep and his team

  • Ballenita deja de hacer abdominales y ponte a corres para q bajes la grasa esa q tienes y ablanda la cara esa y no te agas mas el fuerte q tu lo q estas es gordooooo