Plank Challenge: 30 Days to Strongest Abs Ever

The plank exercise works the rectus abdominis, obliques and transversus abdominis muscles. Strengthening this region is essential to perform with more quality different day-to-day tasks, such as maintaining posture at the work desk, supporting the spine during daily movements such as sitting down, getting up, as well as strength to practice physical activity and, breaking, prevent back pain. Trainer Kira Stokes, creator of The Stoked Method, created a 30-day plank challenge for Shape’s website.

In addition to static exercises, Kira has created dynamic variations that use moving arms and legs.

Along with the forearm plank (the classic one) and the high planks, you’ll also tackle push-ups, which are essentially moving planks, as well as other dynamic variations.

HOW TO DO THE 30 DAY PLANK CHALLENGE

Each day, you should do 3 sets of planks for the suggested reps or time. At the end of each week, do each of these moves, one after the other. Example: at the end of the first week, you will repeat the seven exercises (one for each day) and perform them in sequence.

What you’ll need: Two small towels.

Day 1: low plank

– (Li Sun, Pexels/Handout)

On your stomach, support your forearms on the floor. Elbows should follow the line of the shoulders. Knees are in contact with the floor, feet hip-width apart. Raise your body by extending your knees off the floor and get into a low plank position. Hands should be placed with palms facing the ground. Contract your glutes and abdomen. Attention: the hips must be aligned: imagine a straight line from the head to the heels.

Stay in position for 45 seconds. Do 3 sets.

Day 2: side plank

– (Luciano Munhoz/)

On the floor, lie on your right side. The right elbow should be resting on the ground and aligned with the right shoulder. Extend your legs. One foot over the other. Engage your core, lift your hips off the floor while simultaneously raising your left arm toward the ceiling. Look at your left hand and keep a straight line from head to heels.

Hold the pose for 45 seconds and switch sides. Do 3 sets.

Day 3: High plank

– (Getty Images/Getty Images)

Lie down on your stomach on the ground. Feet hip-width apart. Lift the body with the impulse of the arms, which must have the elbows straight, following the direction of the shoulders. Contract your glutes and abs. Keep a straight line from head to heels.

Hold the pose for 45 seconds. Do 3 sets.

Day 4: High side plank

Lie down on the right side of the body. Support your right hand on the floor, keeping it in line with your right shoulder. Legs extended legs and feet on top of each other.
Engage your core, support yourself with your right hand and feet, and lift your hips and knees off the floor. Simultaneously raise your left arm toward the ceiling. Look at your left hand and keep a straight line from head to heels.

Hold for 45 seconds. Repeat on the other side. Do 3 sets.

Day 5: Low Plank with Knee Touch

On your stomach, support your forearms on the floor. Elbows should follow the line of the shoulders. The forearms are in contact with the ground. Lift both knees off the floor and straighten your legs to get into a forearm plank position, squeezing your glutes together and engaging your core. Actively push yourself away from the floor and maintain a straight line from head to heels. This is the starting position. While maintaining the plank position, bend your right knee to the ground and then your left knee. Repeat.

Do the movement for 45 seconds. Do 3 sets.

Day 6: High plank with shoulder tap

– (Luciano Munhoz/)

Start in a tabletop position on the floor with your hands parallel, lined up under your shoulders. Knees bent, touching the ground, and hip-width apart. Raise both knees off the ground, correct the position of your legs and get into a high plank. Squeeze your glutes and abs and maintain a straight line from head to heels. This is the starting position. Take your right hand off the floor and touch your left shoulder. Return to the starting position and repeat the movement with your left hand. This is a move.

Perform the movement for 45 seconds. Do 3 sets.

Day 7: board goes up and down

– (Eduardo Svezia/)

On your stomach, stretch your elbows, following the line of your shoulders. Lift the body off the ground. The toes touch the floor and are hip-distance apart. Keep a straight line from head to heels. This is the starting position. Keeping your hips steady, as you bend your right elbow into the floor, then your left to make a forearm plank. Repeat the top-down plank: extend your left elbow, then your right, returning to high plank.

Repeat step B and then step C for 60 seconds. Do 3 sets.

Day 8: Circuit of the first week

Do the low plank with a knee touch (number 5) and the high plank with a shoulder touch (number 6).

Day 9: Triceps curl

Start with a high plank. Feet should be hip-width apart. Lower one forearm at a time to the floor, elbows in line with shoulders. Plant your palms firmly on the ground or create soft fists.
Engage your abs by pulling your navel toward your spine and glutes, flexing your tailbone to keep your hips in a neutral position. Lock the back muscles, pulling the shoulders down and away from the ears.
With your elbows at your sides, slowly lower your body toward the floor, but don’t touch it. Stop a foot above the ground. Keep your core engaged throughout the movement, ensuring your body forms a straight line from head to knees. Variation: Place your knees on the floor.

Hold the pose for 2 seconds, then quickly push back to the starting position.

Do 8-10 reps (10-12 if you’re on your knees). Do 3 sets.

Day 10: Forearm plank with hip movement

– (Vinicius Possebon/Disclosure)

Start with a low plank.
Contract the abdomen and buttocks. Legs hip-width apart. In this position, move your hips to the right and then the left, as if you want to touch the ground.

Repeat for 45 seconds. Do 3 sets.

Day 11: Jumping plank

Start with a high plank: elbows straight, following the direction of the shoulders.
Open and close your legs, without your butt rising above shoulder height. This is a repeat. Continue for 60 seconds. Do 3 sets.

Day 12: Low side plank with hip swing

Lie on the right side of the body, right elbow resting on the floor in line with the right shoulder, both legs extended and feet one on top of the other.
Engage your core, brace your right elbow and feet, and lift your hips and left arm toward the ceiling. Look at your left hand and keep a straight line from head to heels. This is the starting position.
Move your hips up and down towards the ceiling and then towards the floor. This is a repeat. Continue for 60 seconds. Switch sides. Do 3 sets.

Day 13: High plank with knee opposite elbow

– (Adam Kings/FIT)

Start with a high plank: elbows straight, following the direction of the shoulders. This is the starting position.
Bring the right knee towards the left elbow. Hold for three seconds, then return your right foot to the floor. Repeat with left knee and right elbow. Keep alternating for 60 seconds. Do 3 sets.

Day 14: Knee and Elbow Low Plank

Start in low plank posture. Contract the abdomen and hips. Keep a straight line from head to heels. This is the starting position.
Keeping your hips in line, bring your right knee out toward your right elbow, hold for three seconds, then return your right foot to the floor. Repeat on the other side. Keep alternating for 60 seconds. Do 3 sets.

Day 15: Circuit of the second week

Do the up and down plank (number 7), the high plank with knee touching the opposite elbow (number 13) and the jump plank (number 11).

Day 16: Open push-up

Start with the high plank position. She contracts her core, sucking her navel toward her back. Lock your lats by pulling your shoulders down and away from your ears. Push your elbows out so your arms form a 90 degree angle to your body.
Look down to keep your neck neutral and slowly lower your body, stopping a foot short of hitting the ground. Keep your core engaged throughout the movement, ensuring your body forms a straight line from head to toe.
Quickly push back to the starting position.

Do 12 to 15 repetitions. Do 3 sets.

Day 17: Crouching Panther Plank

Start in a high plank position, keeping your back straight.
Bend your knees towards the ground, but without touching them. Hold for 75 seconds. Do 3 sets.

Day 18: Low Side Plank with rotation and leg lift

Lie on the right side of the body, right elbow resting on the floor in line with the right shoulder, both legs extended out and feet on top of each other. Support your left hand on your head.
Engage your core, brace your right elbow and feet, and lift your hips and knees off the floor, keeping a straight line from your head to your heels. This is the starting position.
Rotate your torso by bringing your left elbow toward your right hand on the floor. Return to starting position.
Raise your left leg towards the ceiling. Slowly descend back to the starting position. This is a repeat.

Continue for 45 seconds. Switch sides. Do 3 sets.

Day 19: High plank – arms straight

Start in the high plank position.
Move your hands as far forward as possible. Keep the core contracted. Hold for 45 seconds. Do 3 sets.

Day 20: High side plank with leg raises

– (Good Shape/GOOD SHAPE)

Lie on the right side of the body, right hand resting on the floor in line with the right shoulder, both legs extended and feet one on top of the other.
Engage your core, straighten your elbow, and support yourself with your right hand and feet and lift your hips and knees off the floor, simultaneously raising your left arm toward the ceiling. Look at your left hand and keep a straight line from head to heels. This is the starting position.
Raise your left leg towards the ceiling. Slowly descend back to the starting position. This is a repeat. Repeat for 45 seconds. Switch sides. Do 3 sets.

Day 21: Panther side plank with displacement

Start in a high plank position. Bend your knees towards the floor without touching them. Hold that posture.
Move your right hand and right foot a few inches to the right, walking sideways. Then move your left hand and left foot a few inches to the right on the floor, from…