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Take this 30-day plank challenge to get the strongest core and toned arms

Published on:17 March 2021, 17:09pm IST
It’s transformation time ladies and all you need to do is take this 30 days plank challenge and that’s it.
Nikita Bhardwaj
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Are you ready for this ultimate plank challenge? Image courtesy: Shutterstock

Strong core and arms are the key to fitness. The question, however is, how can we  surpass the litmus test of getting them both? Well, we’re here to tell you that it’s not that hard to nail this criteria. All you need is this 30-day plank challenge.

Yes, we have designed the most effective 30-day plank challenge that consists of seven planks variations that you need to do daily for 30 minutes (max) to say hello to that hourglass figure that you would have been craving for.

But first, some ground rules

1. You have to take this plank challenge very seriously and you can’t afford to skip it even for a day. So, no Sunday breaks.

2. Timing is everything so hold your plank, time yourself, and don’t forget to stretch yourself.

3. No missing reps. If you really want this challenge to show results then you follow the rep cycle to the T.

4. Stretch for five minutes before and after taking this plank challenge. You can do toe touch, arms stretch, calves raise, hamstring stretch, child pose, etc.

5. For these 30 days you are also on a diet. So, no complex carbs (like bread, roti, and maida). No fried food and no sugar please. That said, you can nosh on freshly-cut fruits.

So let the 30-day plank challenge begin

Day 1: Straight arm plank

Beginners: 10 planks, 30 seconds each

Intermediate: 10 planks, 1 minute each

Advanced: 10 planks, 2 minutes each

Straight arm plank. Image courtesy: Shutterstock

Day 2: Side plank

Beginners: 10 planks, 30 seconds each (on each side)

Intermediate: 10 planks, 1 minute each (on each side)

Advanced: 10 planks, 2 minutes each (on each side)

Day 3: Forearms plank

Beginners: 10 planks, 30 seconds each

Intermediate: 10 planks, 1 minute each

Advanced: 10 planks, 2 minutes each

Day 4: High plank with shoulder tap

Beginners: 10 planks, 30 seconds each or 10 taps on each shoulder

Intermediate: 10 planks, 1 minute each or 15 taps on each shoulder

Advanced: 10 planks, 2 minutes each or 25 taps on each shoulder

Day 5: Plank jacks

Beginners: 10 planks, 30 seconds each or 15 plank jacks

Intermediate: 10 planks, 1 minute each or 25 plank jacks

Advanced: 10 planks, 2 minutes each or 50 plank jacks

Day 6: Plank with hip dips

Beginners: 10 planks, 30 seconds each or 10 dips on each side

Intermediate: 10 planks, 1 minute each or 15 dips on each side

Advanced: 10 planks, 2 minutes each or 25 dips on each side

Day 7: Commando plank

Beginners: 10 planks, 30 seconds each or 10 commando moves from each hand

Intermediate: 10 planks, 1 minute each or 20 commando moves from each hand

Advanced: 10 planks, 2 minutes each or 25 commando moves from each hand

PS: Take a break of 30 seconds between each plank.

Here’s your one week’s plan ladies. Once week one is over and repeat the entire plan AGAIN!

Why should you opt for this 30-day plank challenge?

1. Every fitness routine demands two things – strong core and stronger arms. Do we need to say something else?
2. It has dual impact – it helps you lose weight and build muscle as well.
3. Without a doubt you will save a hell lot of time.
4. You don’t need any equipment and there is no need to hit the gym.
5. It will improve your overall posture.
6. It works on your entire body.
7. It tightens up your body.
8. It reduces back ache.
9. It will shape up your butts.

What you should keep in mind while doing a plank?

1. Don’t do it on a slippery surface.
2. Use a mat for better grip.
3. Don’t hold your breath.
4. If you feel cramp then release the plank and stretch a little.
5. Keep your neck straight.
6. Don’t hunch your back. It should be parallel to the ground.
7. Keep your butt out.

So, are you game?

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.