30 day beginner plank challenge

30 Day Beginner Plank Challenge

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Plank challenges are such a great way to increase the amount of time you can hold a plank, but most of the plank challenges I have seen are all getting you to five minutes and I feel like that is for more advanced people.

What about those of y’all that are beginners at working out and can’t do a plank for a minute or two. That is why I wanted to create a beginner plank challenge that helps y’all get to 1 minute by the end of it.

Disclaimer: I get commissions for purchases made through links in this post at no extra charge to you. For any health advice I give on nutrition and weight loss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and some experience.Read the full disclosure here.

Once you complete the beginner plank challenge you can of course do a plank challenge that is more difficult since you have been able to build up your ab muscles.

The Benefits of Doing Planks

Doing planks are and easy way to target each section of your abs such as the rectus abdominis, transverse abdominis, and obliques. Doing planks also targets your back, shoulders, arms, and hips. So they really are great for a lot of different muscle groups.

Planks also reduces back pain, improves stability, and builds up endurance.

It is more beneficial for your body to do planks than a ton of crunches.

You body would benefit more from a minute plank versus a minute of crunches. So why not spend more of your time doing different exercises that are more beneficial for your body.

Enjoy your 30 day beginner plank challenge!

30 Day Beginner Plank Challenge

30 day beginner plank challenge printable

For proper form you will want to engage your core, keep your back flat and butt down (not piked). If your form is being compromised stop the exercise and try again after you rest for a little bit.

Luckily if you don’t know how to do certain planks or the proper form follow the pictures below. Make sure that your form is correct to get the most out of doing your planks.

You don’t want to have bad form because it could cause injury and you also don’t get as many benefits from doing the exercise.

You also should be doing this beginner plank challenge with other workouts as well. I have a ton in my fitness tab that you could give a try as you do this challenge.

Also I have typed up each day because the words are small on the printable if you aren’t printing it out. So save this for later or print it out so you are ready for the challenge.

I would love to also hear about your results below.

Elbow Plank

woman doing plank on her elbows for a beginner plank challenge

Regular Plank

woman doing a regular plank for a beginner plank challenge

Side Plank

woman doing a side plank for a beginner plank challenge

Reverse Plank

woman doing a reverse plank for a beginner plank challenge

Day 1

  • 10 sec. Elbow Plank
  • 10 sec. Regular Plank
  • 10 sec. Side Plank
  • 10 sec. Reverse Plank

Day 2

  • 10 sec. Elbow Plank
  • 10 sec. Regular Plank
  • 10 sec. Side Plank
  • 10 sec. Reverse Plank

Day 3

  • 15 sec. Elbow Plank
  • 15 sec. Regular Plank
  • 15 sec. Side Plank
  • 15 sec. Reverse Plank

Day 4

  • 15 sec. Elbow Plank
  • 15 sec. Regular Plank
  • 15 sec. Side Plank
  • 15 sec. Reverse Plank

Day 5

  • 15 sec. Elbow Plank
  • 15 sec. Regular Plank
  • 15 sec. Side Plank
  • 15 sec. Reverse Plank

Day 6

  • 20 sec. Elbow Plank
  • 20 sec. Regular Plank
  • 20 sec. Side Plank
  • 20 sec. Reverse Plank

Day 7

Rest Day!

Day 8

  • 20 sec. Elbow Plank
  • 20 sec. Regular Plank
  • 20 sec. Side Plank
  • 20 sec. Reverse Plank

Day 9

  • 25 sec. Elbow Plank
  • 25 sec. Regular Plank
  • 25 sec. Side Plank
  • 25 sec. Reverse Plank

Day 10

  • 25 sec. Elbow Plank
  • 25 sec. Regular Plank
  • 25 sec. Side Plank
  • 25 sec. Reverse Plank

Day 11

  • 25 sec. Elbow Plank
  • 25 sec. Regular Plank
  • 25 sec. Side Plank
  • 25 sec. Reverse Plank

Day 12

  • 30 sec. Elbow Plank
  • 30 sec. Regular Plank
  • 30 sec. Side Plank
  • 30 sec. Reverse Plank

Day 13

  • 30 sec. Elbow Plank
  • 30 sec. Regular Plank
  • 30 sec. Side Plank
  • 30 sec. Reverse Plank

Day 14

Rest Day!

Day 15

  • 30 sec. Elbow Plank
  • 30 sec. Regular Plank
  • 30 sec. Side Plank
  • 30 sec. Reverse Plank

Day 16

  • 35 sec. Elbow Plank
  • 35 sec. Regular Plank
  • 35 sec. Side Plank
  • 35 sec. Reverse Plank

Day 17

  • 35 sec. Elbow Plank
  • 35 sec. Regular Plank
  • 35 sec. Side Plank
  • 35 sec. Reverse Plank

Day 18

  • 40 sec. Elbow Plank
  • 40 sec. Regular Plank
  • 40 sec. Side Plank
  • 40 sec. Reverse Plank

Day 19

  • 40 sec. Elbow Plank
  • 40 sec. Regular Plank
  • 40 sec. Side Plank
  • 40 sec. Reverse Plank

Day 20

  • 45 sec. Elbow Plank
  • 45 sec. Regular Plank
  • 45 sec. Side Plank
  • 45 sec. Reverse Plank

Day 21

Rest Day!

Day 22

  • 45 sec. Elbow Plank
  • 45 sec. Regular Plank
  • 45 sec. Side Plank
  • 45 sec. Reverse Plank

Day 23

  • 50 sec. Elbow Plank
  • 50 sec. Regular Plank
  • 50 sec. Side Plank
  • 50 sec. Reverse Plank

Day 24

  • 50 sec. Elbow Plank
  • 50 sec. Regular Plank
  • 50 sec. Side Plank
  • 50 sec. Reverse Plank

Day 25

  • 55 sec. Elbow Plank
  • 55 sec. Regular Plank
  • 55 sec. Side Plank
  • 55 sec. Reverse Plank

Day 26

  • 55 sec. Elbow Plank
  • 55 sec. Regular Plank
  • 55 sec. Side Plank
  • 55 sec. Reverse Plank

Day 27

  • 55 sec. Elbow Plank
  • 55 sec. Regular Plank
  • 55 sec. Side Plank
  • 55 sec. Reverse Plank

Day 28

Rest Day!

Day 29

  • 60 sec. Elbow Plank
  • 60 sec. Regular Plank
  • 60 sec. Side Plank
  • 60 sec. Reverse Plank

Day 30

  • 60 sec. Elbow Plank
  • 60 sec. Regular Plank
  • 60 sec. Side Plank
  • 60 sec. Reverse Plank
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