Last Updated on August 26, 2020
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 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 Tight, Toned, Flat Abs and Core Strength
Every day, we’ll be doing a different type of plank every day, 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.
THE PLANK CHALLENGE EXERCISES
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.
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.
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.
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.
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.
Save the 30-day plank challenge to Pinterest so you’ll have it forever.
Leave me a comment and let me know about your results.
Your Coach and Biggest Cheerleader
Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.