Plank On The Beach

The 30-Day Plank Challenge for Beginners!

The 30-Day Plank Challenge! By the end of this challenge, you’ll have built an unyielding core able to endure 120 seconds (two full minutes!) of straight of planking agony.

Sounds like fun, right?

With this program, each day you’ll be building your core strength, consistently strengthening your abdominals to handle more and more planking time.

Below are all details along with techniques and tips you need to get through this challenge and master the plank.

The Challenge Outline

  • Day 1: 20 seconds
  • Day 2: 20 seconds
  • Day 3: 20 seconds
  • Day 4: 25 seconds
  • Day 5: 30 seconds
  • Day 6: 35 seconds
  • Day 7: REST DAY
  • Day 8: 40 seconds
  • Day 9: 45 seconds
  • Day 10: 50 seconds
  • Day 11: 55 seconds
  • Day 12: 60 seconds
  • Day 13: 60 seconds
  • Day 14:  REST DAY
  • Day 15: 65 seconds
  • Day 16: 70 seconds
  • Day 17: 75 seconds
  • Day 18: 80 seconds
  • Day 19: 85 seconds
  • Day 20: 90 seconds
  • Day 21: REST DAY
  • Day 22: 90 seconds
  • Day 23: 95 seconds
  • Day 24: 100 seconds
  • Day 25: 105 seconds
  • Day 26: 110 seconds
  • Day 27: 110 seconds
  • Day 28: REST DAY
  • Day 29: 115 seconds
  • Day 30: 120 seconds

How To Plank

  1. Get into a press-up position.
  2. Put your weight onto your forearms and straighten your body.
  3. Make your body into a straight line—from your shoulders to your ankles.
  4. Squeeze your core tight and keep it contracted throughout the entire exercise.

Tip: Squeezing your abs is the most important part of the exercise. This is how you keep your body straight and start building your core. Without engaging your core, you’re just slumping over on your forearms…which obviously is not the point of the exercise.

Benefits Of Planking

So why might you want to put yourself through the pain of planking?

Well, I’ll let the benefits speak in defense.

  • Planks engage all of your major core muscles.
  • A stronger core will improve your ability to lift weights.
  • Planking burns more calories than traditional crunches.
  • Proper form will improve your posture and balance.

Enjoy And Embrace The Planking Challenge

Staring at the floor while your abs scream for mercy is boring and painful.

So why not spice it up a bit?

Remember that fun and hilarious “planking” trend. Bring it back with a little tweak!

To end your workout, find a clever new way to plank.

Plank outside, plank on a bench, plank on a tree, plank on the roof—make a game out of it! Find all the cool and exciting locations you can to plank.

Planking is only as boring and monotonous as you make it!


This is just the beginning. Once you’ve completed The 30-Day Plank Challenge for Beginners you will have a very solid foundation of core strength.

This will transfer directly to all other areas of your fitness training, and will allow you to start doing more advanced exercises with higher intensity. Have fun!