The 4-Week Plank Challenge

Planks are the plain chicken breasts of the exercise world: They're good for you, but they get boring after a while. But just like you can add different marinades and seasonings to your chicken, you can spice up your planks with variations.

Our 4-Week Plank Challenge gives you plenty of options: You'll do a new plank variation each day, and by the end of the month, you'll have built a stronger, more stable core.

This is about more than six-pack abs. Developing your core muscles — including your glutes, pelvic floor, back and obliques — is also essential for improving walking and running form, preventing back pain and injury and keeping you balanced during everyday movements.

Keep scrolling for everything you need to know about the challenge, including a printable calendar with each day's plank variation and more info on proper plank form.


How to Join the 4-Week Plank Challenge

1. Print and/or save your challenge calendar. Keep it somewhere you'll see it every day so you'll always know which plank variation to do. Get a printer-friendly version here.

2. Join our Challenge Facebook Group. Our community of more than 59,000 members is here to support and motivate you. Share how the day's variation went for you, ask for tips from other group members or post photos or videos of your plank progress.

3. Follow along. You can start this challenge anytime you'd like, but we're kicking off our next official round Wednesday, November 1, 2023. Aim to hold each plank variation for 30 seconds twice a day. If you’re new to planking, hold for however long you can maintain proper form — even 10 to 15 seconds is a great start! If you're more advanced, work your way up to 1 to 2 minutes.

 

Learn the Variations

Click on the weekly calendars below for details on how to do each plank.

More Ways to Get Planking

Person with a shaved head does the plank tuck outdoors on a blacktop
This Plank Variation Targets Multiple Core Muscles and Doubles as Cardio
Fitness
person holding forearm plank exercise at home for 30 seconds
How Long Do You Really Need to Hold a Plank?
Fitness
person doing plank hip dips on a yellow exercise mat in a living room
How to Do Plank Hip Dips for a Super-Strong Core
Fitness
Person wearing purple sports bra and black leggings performing side Copenhagen plank in gym
The Copenhagen Plank Is the One Move You Need for Stronger Abs and Thighs
Fitness
Man doing plank exercise on grassy field at park wearing smartphone armband
5 Big Benefits of Planks — and How to Do One Perfectly
Fitness
Woman setting up to do a bear plank in her living room surrounded by plants
This One Plank Variation Works Your Entire Body
Fitness
Strong mature woman holds plank position
Planks vs. Crunches: Which Ab Exercise Is Better for a Stronger Core?
Fitness
conceptual illustration of person holding a plank on purple yoga mat
What Really Happens to Your Body When You Plank Every Day
Fitness
Woman doing a forearm plank during an at-home workout on a blue yoga mat
Struggling With Planks? 3 Reasons Why and What You Can Do About It
Fitness
Man uses laptop while performing a forearm plank
Struggling With Planks? These 5 Exercises Help You Ace Them
Fitness
black woman with natural hair doing a plank with glute activation at home
This One Small Change Makes Planks Way More Effective
Fitness
Person performing a reverse plank at home in their living room
How to Do a Reverse Plank for a Stronger Back and Core
Fitness
Man doing a side plank in front of brick wall, Wapping, London, UK
The One Small Change That Makes Side Planks Way More Effective
Fitness
young latin woman with vitiligo doing a plank on her elbows
Elbows Hurt From Planking? Here Are 7 Ways to Ease the Discomfort
Fitness
photo of Wundabar Pilates founder Amy Jordan doing side plank
Build a Stronger Core in 10 Minutes With This At-Home Pilates Plank Series
Fitness
Man holding plank with proper form.
5 Plank Mistakes That Make the Move Ineffective (and Potentially Painful)
Fitness
Young woman doing plank exercise in font of laptop at home
This 10-Minute Plank-a-Thon Workout Will Set Your Abs on Fire
Fitness
Man doing proper side plank
5 Side Plank Mistakes That Make the Move Ineffective (and Potentially Painful)
Fitness
woman doing the plank to pike jump exercise in front of a window
How to Do the Plank to Pike Jump for Sculpted Abs and Cardio
Fitness
Adult man does a side plank pose during yoga workout at home office
The 4 Hardest Plank Variations to Challenge Your Entire Core
Fitness