Body fitness

How To Complete 30 days plank challenge for beginners?

30 days plank challenge for beginners

Plank is the Best Bodyweight exercise that you can do at home without any equipment. In starting people faces problem in plank. Plank is in some step exercise but these balancings make it’s some difficult. You think that plank targets your Core only but it targets your full body in one move. 30-day plank challenge is not a big problem you can do it within 26-27 days through these steps. In this, you read it Which muscles are involved in plank and how to complete your 30 days plank challenge?

Which Muscles Are Involved During Plank?

Upper Body Muscles

  •  Erector spinae is the muscle of your back that helps to balance your back during plank. This muscle is located near the Spinal Chord. This is the important muscle of the back. Generally, injuries are caused in this muscle.
  • Rectus abdominis (abs) and Transverse abdominis these are primary muscles that involved during plank. These muscles are located in your stomach. Rectus Abdominis is responsible for abs Formation.

Read it:-

40 Exercise for Abs At home Without Equipment

  •  Trapezius is the muscle that is located near the upper back. When you see ahead during plank this muscle feel pressure.
  • Rhomboids, rotator cuff, the anterior, medial, and posterior
  • Deltoid muscle is the muscle of the shoulders.
  • Pectorals is that muscle which is located in your Biceps.
  • Serratus anterior is located near the lower chest. This is also called Ribs muscle.

Lower Body Muscles

  • Gluteus maximus is the muscle of the hips. This muscle group is the largest muscle group of the body. So think how much area covered by plank.
  • Quadriceps is the muscle of the Both thighs. This is the major muscles of the Thighs. In case of losing the thigh fat this muscle work.

Read it:-

Lose Thigh Fat In Just 15 Days

Think How many muscles are affected by plank and how much it is beneficial. Do plank daily is too much beneficial.

Benefits of the Planking:-

In this these muscles are responsible for plank challange and these muscle are gaines these amazing benfits.

10 Other Benefits that you never heard before through Planking. How it is beneficial? and How much this is affected?  If you do daily what is Major benefits. To know these answers Please

Read It:-

30 Days Plank Benefits

How To Complete 30-day plank challenge for beginners?

30 days plank challenge is not a big problem. If you are taking rest of 3-4 days then you will take complete 30 Days Either you done it only 15-20 Mostly. You only follow this chart and practice plank according to table/chart. So take it easy and do this workout Simply and only remember your mistakes. If you don’t know what most dangerous mistakes people done during Plank then must read it?

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Dangers of planking exercise & Mistakes

You start it simply your challenge after do a good warm-up start this exercise. The benefit of doing the warm-up before exercise is that your full body muscles are active through this and your core muscles are not active until you have not done a strong warm-up. So Do warm-up first.

Then you should know Aout How To Plank then you should read the perfect step of doing the plank.

Read It:-

How To Do plank and How to stay long on Plank?


After Know About the Perfect way of Doing plank then you will follow this chart

 30-day plank challenge for beginners

Start Plank with Day 1

In day 1 you should try it for 10 seconds only because you are beginners and some gap is needed to your muscles for adjusting. Some people do the plank for 5 minutes but their posture is not right so you try only for 10 seconds only but do it perfectly because perfect exercise gives you a better and fast result.

Day 2

In day 2 you can try to do the plank for 20 seconds. And in starting if you will not able to do the plank for 20 seconds then you will try 15 seconds. If you are able to do one set of 15 seconds then you will try set of 20 seconds.

In day 3 

You follow the same set as Day 2 if you are not able to do 20 seconds if you can then you will try of the third-day plank of 30 seconds. If you are not able to do 30 seconds then you will try a set of 25 seconds. If you can do then you do for 30 seconds.

There is no strict rule of doing the plank for every 10 seconds increase. If you are not able to plank then you will try before day plank time. There is no problem regarding time if you can do for that you can do. In this, it is the basic pattern of doing plank in an easy and systematic way.

Through this chart time,, you can take all benefits from the plank and you feel proud that your plank is increasing day by day.

If you want to rest in plank for a day so you can take but not take rest of 3-4 days. If you take rest for more days then your endurance of plank decreases and again start planking so best is this you Do it daily.

After day 3 follow this procedure for 29 th day.

Day 30

In day 30 you complete your challenge of 5 minutes plank in 30 days after doing one set of 5 minutes. After this, you are ready to challenge your friend and results will start showing. You Find your strong core, Less fat and good endurance.

This day is the day of success because you complete your 30 days plank challenge for beginners. In 30 th day, you are not a beginner you become a professional.

So ready to enjoy the success of plank by following this time game that mentioned in this chart.



If you are not able to follow this chart then you try this another chart with easy steps.

This is not a chart this is another way for completing your plank challenge.

30 days plank challenge for beginners

If you want that chart you follow in some steps and some rest is mentioned in this chart. This chart is beneficial for those who have great endurance and they want to start his plank with 20 seconds and finished her 2 minutes only.

This chart is followed by those who are slow in Doing any exercise. In this, Your rest days are also mentioned. If you are runners, do daily jogging then for you this schedule is perfect. In this chart challenge is very less but if you follow this then you should need to do any other exercise.


Who Is Best?

For me, the 1st chart is best because this chart is best for beginners. Generally, 98 percent of people are beginners in plank exercise because 98 percent of people plank after doing 1-2 months daily. And after 6-7 months when they again decide to do the plank, when they start again in the beginner stage.

So you can try both there is no problem. Both Tables and charts are beneficial for your plank challenge. So those who try any chart Please mentioned in the Comment.

World Record Of Doing Plank

The longest time of doing plank is 8 hours 1 minute was achieved by Mao Weidong (China) on an event organized by Men’s Health in Beijing, China on 14 May 2016.

the event started at 10:26 in Beijing Shangri-La Hotel, participated by Mao Weidong and George Hood. Mr. George Hood withdraw after 7 hours 40 minutes and 5 seconds and Mr. Mao Weidong ended the challenge at 18:27, with a score of 8 hours and 1 minute.

People are making a world record in the plank and you say it is difficult. These all world record-maker was in the beginning stage in his life. So they come in world record make stage by taking challenges regularly of doing the plank.

If you starts take challenges of plank regularly then you also make a world record of the plank. The main problem with is that after 1-2 months people stop doing the plank. To complete any challenge regularity is a must.

Final Words

Plank challenge is very easy for beginners if they follow it regularly. The beginning stage of the plank is a very short time period.  But this begging stage decides the quality of your result. So do less but do it perfect.

If you have any doubt regarding this and you want any personal advice related this then so you can send me a message in Contact Us without any hesitation. I personalize solved your problem-related health care blog and from this article.

You Can Also Read:-

Benefits Of Pull-Ups and lunges

Pull-Ups Before and after results.

Pull-Ups mistakes and push-ups challenge.



About the author

Healthcare Blog - Admin

Hi Everyone My name is Dhiraj Kumar. I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will help you in improving your health. My focus is to motivate, inspire and encourage you along the way reach and even surpass your goals.

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