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Official challenge

30-Day Plank Challenge

Build a stronger core in 30 days: hold a plank a little longer each day, from 20 seconds to 4 minutes.

  • 30 days
  • All levels
  • Photo or video proof optional

Join the challengeSee the plan

How it works

  1. Start free. Create a BindTrue account with a name and a PIN: no email, no card.
  2. Log each day. Enter your number for the day, and add a photo or video if you like.
  3. Keep the streak. See your progress next to everyone else’s and invite friends to take it on with you.

Day-by-day plan

57 minutes of planking in 30 days, with 4 rest days. Times of a minute or more read as minutes:seconds (1:30 = 1 minute 30 seconds).

Week 1

  1. Day 120 s
  2. Day 228 s
  3. Day 335 s
  4. Day 443 s
  5. Day 550 s
  6. Day 6Rest
  7. Day 71:06

Week 2

  1. Day 81:13
  2. Day 91:21
  3. Day 101:28
  4. Day 111:36
  5. Day 12Rest
  6. Day 131:51
  7. Day 141:59

Week 3

  1. Day 152:06
  2. Day 162:14
  3. Day 172:21
  4. Day 18Rest
  5. Day 192:37
  6. Day 202:44
  7. Day 212:52

Week 4

  1. Day 222:59
  2. Day 233:07
  3. Day 24Rest
  4. Day 253:22
  5. Day 263:30
  6. Day 273:37
  7. Day 283:45

Week 5

  1. Day 293:52
  2. Day 304:00

Tips

  • Elbows under shoulders, body in one straight line.
  • Squeeze glutes and brace your abs; breathe normally.
  • Break the time into sets if you need to: 3 × 40 s counts as 2 minutes.
  • Rest days are part of the plan.

How to do it with good form: the forearm plank.

Sharp pain, dizziness or chest pain: stop and rest. If you have a health condition or you are pregnant, check with your doctor first.

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