Last Updated on July 2, 2022
If you want flat, toned abs asap you’re going to love this 30 Day Plank Challenge. I’ve always been a fan of planks for training abs and core strength. Planks are challenging, effective, and really help tighten and tone the tummy quickly. No equipment or crunches are required.
There are different ways to perform a plank to boost the calorie burn and engage more muscles so you can get a strong, tighter, toned core.
That’s why I put together this 30-day plank challenge for you! It has different types of planks that will tone your tummy.
If your stomach feels more flab than fab, you’re going to love it!
Ready to tighten and tone your abs? Let’s do this!
30 Day Plank Challenge for Toned, Flat Abs and Core Strength
We’ll be doing 6 different plank exercises, daily for 4 weeks.
There are 7 different plank options we’ll be rotating throughout the challenge.
Every day you’ll do a different plank. The first is a standard plank. The other plank exercises add movement onto the standard plank.
By moving you’ll engage more core muscles and strength… this means better results for you!
The standard plank doesn’t require movement and you’ll be holding a pose for a set number of seconds.
For the planks that require movement, use the rep count rules on this chart.
PLANK CHALLENGE EXERCISES
Plank
A plank is basically a pushup, except you don’t lower your body down. Your body should make a straight line from your heels to the back of your head.
Avoid raising or sinking your butt. Hold this position as long as you can to complete one set. Tip: You can do a modified plank, by resting on your forearms instead, until you get stronger.
NOTE: The other planks in the challenge build upon the basic plank position.
Circle Toe Plank
Start in a plank position. Lift one leg and trace circles with your toe for as long as you can until you feel the burn. Once you feel the burn do 5 more. Then switch sides and trace circles with your toe using the other leg.
Elbows to Palms Plank
Start in a plank position. Start by lowering onto your elbow and forearm on one side. Then lower down to your elbow and forearm on the other side until you’re in a modified (on-forearm plank). Quickly push back up to the start position one side at a time. Alternate lowering sides down to your forearms and back up into an on-palm plank until you feel the burn. Once you feel the burn, do 5 more and stop.
PLANK EXTENSIONS
Get into a plank position. Draw one knee into your chest then immediately extend your leg back and upward as far as you can. Try to keep your hips square to the floor. Do as many as you can until you feel the burn. Once you feel the burn do 5 more. Switch sides and repeat, to complete 1 set.
HIP DIPS
Start in a modified plank position on your elbows and forearms. Keep your core tight rotate your hips as you dip down to one side. Immediately reverse the movement dipping your other hip down to the opposite side, to complete one rep. Tip: Only use your core muscles to lower your hips down. Keep your spine neutral, don’t pitch your booty up.
MARCHING PLANK
Start in a plank position. Begin marching by lifting one foot up as far as you comfortably can while keeping your hips square to the floor. Lower your leg back down to the start position. Immediately repeat the movement, lifting your other leg up to complete one rep.
CRAWLING PLANK
Start in a plank position. Slowly walk your hands back towards your toes as far as you can until you’re in a forward fold. Quickly walk your hands back to a plank to complete one rep. Do as many reps as you can until you feel the burn. Once you feel the burn do 5 more to complete your workout.
Leave me a comment and let me know about your results from rocking the plank challenge. Please note to get the best results from this Plank Challenge it’s important to follow a meal plan that matches your goals & metabolic type. If you’re exercising and not getting results it’s because your nutrition doesn’t match your unique needs. To learn your unique metabolic type & how to eat to reach your goals take my metabolic type quiz and training.
xo
Your Coach and Biggest Cheerleader
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Thank you I will try this
You’re welcome 🙂 Let me know what you think. xo
What is pulse plank
The post has been updated xo
Will try the 30 day challenge✌??
Hi. Thanks for this.
What is a pulse plank and plank extensions? There are no instructions for this one.
It’s been updated. Sorry for the confusion. xo
Thanks a lot .question,so even if I have a big belly I can do this 30 day plank tryout or I have to do situps first to see results
Use my meals plans first! Then add on this challenge. This post explains more… https://www.christinacarlyle.com/ab-workout-women/
This is where you can learn more about my nutrition options https://www.christinacarlyle.com/programs/
Hi, I don’t think I understand – the first day is just 3 sets of doing plank for 15 seconds each? Am I only working up to doing plank for 30 seconds for 3 reps?
3 sets of 15 reps if the exercise MOVES. If it’s a static STILL pose use seconds. The 4th week uses 30 seconds… Week 1 starts with 15.
Hi Christina,
I sent this challenge to my sisters, my nieces, my daughter in law, and my daughter, who is getting married in April if 2023.
I’m hoping to make it through the fire weeks and then keep going.
I also challenged them to the tricep one that you have also.
I’ll keep you posted.
Thank you,
Awesome! I can’t wait to hear about your results. xo