Unlock Your Core Strength: 10 Minute Plank Hold in Just 30 Days Challenge
Congratulations on setting a goal to improve your core strength and stamina with a 30-day plank hold challenge! Here's a detailed plan to help you achieve a 10-minute plank hold in 30 days.
Week 1:
Day 1: Plank for 30 seconds, rest for 30 seconds. Repeat for a total of 3 minutes.
Day 2: Plank for 40 seconds, rest for 20 seconds. Repeat for a total of 3 minutes.
Day 3: Plank for 50 seconds, rest for 10 seconds. Repeat for a total of 3 minutes.
Day 4: Rest
Day 5: Plank for 60 seconds, rest for 30 seconds. Repeat for a total of 3 minutes.
Day 6: Plank for 60 seconds, rest for 20 seconds. Repeat for a total of 3 minutes.
Day 7: Plank for 60 seconds, rest for 10 seconds. Repeat for a total of 3 minutes.
Week 2:
Day 8: Plank for 75 seconds, rest for 15 seconds. Repeat for a total of 4 minutes.
Day 9: Plank for 90 seconds, rest for 10 seconds. Repeat for a total of 4 minutes.
Day 10: Plank for 90 seconds, rest for 15 seconds. Repeat for a total of 4 minutes.
Day 11: Rest
Day 12: Plank for 90 seconds, rest for 10 seconds. Repeat for a total of 4 minutes.
Day 13: Plank for 90 seconds, rest for 15 seconds. Repeat for a total of 4 minutes.
Day 14: Plank for 90 seconds, rest for 10 seconds. Repeat for a total of 4 minutes.
Week 3:
Day 15: Plank for 2 minutes, rest for 30 seconds. Repeat for a total of 5 minutes.
Day 16: Plank for 2 minutes, rest for 20 seconds. Repeat for a total of 5 minutes.
Day 17: Plank for 2 minutes, rest for 10 seconds. Repeat for a total of 5 minutes.
Day 18: Rest
Day 19: Plank for 2 minutes, rest for 30 seconds. Repeat for a total of 5 minutes.
Day 20: Plank for 2 minutes, rest for 20 seconds. Repeat for a total of 5 minutes.
Day 21: Plank for 2 minutes, rest for 10 seconds. Repeat for a total of 5 minutes.
Week 4:
Day 22: Plank for 2 minutes, 30 seconds, rest for 30 seconds. Repeat for a total of 6 minutes.
Day 23: Plank for 3 minutes, rest for 20 seconds. Repeat for a total of 6 minutes.
Day 24: Plank for 3 minutes, rest for 10 seconds. Repeat for a total of 6 minutes.
Day 25: Rest
Day 26: Plank for 3 minutes, rest for 30 seconds. Repeat for a total of 6 minutes.
Day 27: Plank for 3 minutes, rest for 20 seconds. Repeat for a total of 6 minutes.
Day 28: Plank for 3 minutes, rest for 10 seconds. Repeat for a total of 6 minutes.
Week 5:
Day 29: Plank for 3 minutes, 30 seconds, rest for 30 seconds. Repeat for a total of 7 minutes.
Day 30: Plank for 10 minutes straight.
Note: This is a gradual increase in the duration of the plank hold, so you don't have to worry about burnout, but it's essential to listen to your body, rest or modify as needed. Remember to maintain proper form throughout the movement by keeping your spine neutral, engaging your abdominal muscles, and squeezing your glutes. It's also good to incorporate other core exercises, such as deadbugs, bridges, and Russian twists, to enhance your overall core strength and stability.
Here are a few tips to help you achieve your goal:
Warm up before each plank session with a few minutes of light cardio or dynamic stretching to prepare your body for the exercise.
Keep your wrists and elbows under your shoulders and avoid letting your hips sag or lift too high.
Focus on your breath and keep it steady and controlled throughout the exercise.
Incorporate a variety of plank variations, such as side plank, reverse plank, and elbow plank to target different muscle groups and add some variation to your routine.
In addition to the plank exercise, get enough sleep, stay hydrated and maintain a healthy diet.
Keep a journal or use an app to track your progress and monitor your improvement over time.
You got this! I wish you the best of luck with your 30-day plank hold challenge and don't hesitate to reach out if you have any questions or need further guidance. Remember to be patient with yourself and celebrate your progress along the way.
