Since I started training, I’ve been a huge fan of the plank and its variations. It’s such a simple exercise that offers several benefits when performed regularly. 

I’ve tried to include plank exercises as often as possible in my training. However, I’ve only found myself doing them maybe 2–3 times a week. Even with this lower frequency, my core strength isn’t bad, considering everything.

I decided to do a plank challenge because I wanted to improve my core strength and fitness. I was interested to see what would happen when I performed planks most days. I also like performing planks, so this was a fun challenge for me.

Now that I’ve finished my challenge, I want to share my experience and the benefits I felt. Maybe after reading, you’ll try the plank challenge yourself! 

My 1-Month Daily Planking Challenge Breakdown

Before the challenge, I made sure to set clear goals and plan out what I would do. While I’m naturally an organized person, this is really important to stay on track. 

Each week consisted of the plank split into two cycles of three days. I decided to perform this as I like the simple movement and the fact that it’s easy to start. 

Here’s a breakdown of my starting workout:

• Monday — Plank 3 Sets x 60 Seconds.
• Tuesday — Plank 3 Sets x 60 Seconds.
• Wednesday — Plank 3 Sets x 60 Seconds.
• Thursday — Rest Day.
• Friday — Plank 3 Sets x 60 Seconds.
• Saturday — Plank 3 Sets x 60 Seconds.
• Sunday — Plank 3 Sets x 60 Seconds.

I can already comfortably perform a plank for around one minute, but not when using this volume. My main aim is to increase my plank time to one minute and thirty seconds while sticking to six training days. 

This means I’ll be progressively overloading the workout volume. In other words, I’ll be steadily increasing the amount of work I perform. 

Week 1

At the start of week one, I was excited to perform a higher plank volume. My aim for the week was to perform the six plank days using the correct plank form. Each working day would consist of three sets for a one-minute hold. 

I kept my goal simple for week one so I could get used to the much larger volume. Once I’ve done this, I can start changing the plank times as needed. Over the four weeks, increasing the volume is designed to improve my core muscle function and strength.

By the end of the week, I had successfully done all the sets. However, I struggled towards the weekend. I think I’ll get used to this in week two as my core adapts to the much higher training volume. 

I’m feeling good going into week two. I’m excited to see what benefits I’ll hopefully start noticing! For week two, I’ll keep things the same for the first three sessions and then increase the time.

Week 2 

It’s the start of week two, and I’m excited to get going. I feel good after the first week, even though I struggled towards the end. As I mentioned above, I’ll try to increase the volume towards the middle of the week and see some progress.

After a well-deserved rest, I increased the volume on the Friday to 1 minute 15 seconds. I definitely found this hard but managed to keep form with a couple of deviations on the final sets sometimes.

I can tell that I’m less sore at the end of this week and generally feel good. I’m noticing my core movements and activity more, so hopefully, that’ll continue. The goal of week three is to increase all days to 1 minute 15 seconds. Let’s go!

Week 3 

It’s the start of week three, and I feel like time has passed very quickly. My planks now feel like a normal part of my routine. They feel quite natural and don’t take any real time out of my normal day.

Over the week, I struggled slightly to keep the plank position for all three sets. I only noticed a slight hip dip, so I passed myself as I managed to correct it each time. 

One thing I’ve also noticed is that I’m not even thinking about doing them. While my core feels stronger, my mental stamina has also improved. I’m looking forward to them without thinking and enjoy how I feel after them.

The goal for week four is to see how many plank sets I can perform for 1 minute 30 seconds with good form. 

Week 4

It’s the final week of the challenge and I’m actually quite sad it’s nearly over. I’ve really enjoyed it and will definitely keep up the bigger plank training volume. 

Increasing training volume is really an important determinant of muscle growth. My abs honestly look a lot better, which is a vanity thing I’m enjoying for sure. 

The goal for this week is to get each set to 1 minute 30 seconds. I’m not sure if I’ll achieve this, but I’m going to give it all my effort!

Midway through the week, I’ve gotten all plank sets to 1 minute 30 seconds with a little struggle. When I say a little struggle I mean that I noticed a slight change in form and corrected it. 

So, I’ve reached the end of the week, and the challenge is unfortunately over. My plank sets are at 1 minute and 30 seconds and I feel like I’ve really done well.  

I feel healthier, stronger, and with better posture. I’m happy with how the challenge went. After four weeks of this core workout, I can’t wait to see what the next challenge will bring me!

Results And Key Changes

The benefits of planks are well-known to most people. However, most people haven’t tried doing them every day. Here are the benefits I experienced and felt were the most important ones to discuss. 

My Core Strength Really Improved

I really wanted to do this challenge as my core hasn’t always been the strongest. I’ve always had a big upper body while my core and legs have struggled to keep up. 

I usually do some planks, but maybe one to two times a week. With my health and fitness background, I’m very aware of the benefits of core strength. However, I didn’t expect to feel as good as I did at the end of this challenge. 

At the end of the month, my core felt stronger and I felt way more functional with it. Firstly, I increased my plank time. Secondly, moving around, changing direction, and even hitting a ball felt more powerful and easier to do. 

With this, are planks good for abs? The answer is a resounding yes. Above anything else, my core strength, stability, and function improved massively.

My Posture When Sitting Got A lot Better 

As you’ll probably guess, I do a lot of sitting. If you’ve read some of my previous articles, you’ll know that I travel regularly. Alongside this, my job as a writer means I regularly sit at desks to work.

As mentioned above, my upper body is quite big. Because of this, I often find my shoulders hunching slightly. When this happens, I have to manually correct my posture when I realize it. 

I know bad posture is a prevalent issue throughout society. Even in young children, a study showed that 79.3% of participants identified with postural issues. My lapse in posture makes me part of this statistic.

After four weeks, I found that I corrected myself less than before. I naturally kept my chest up and shoulders back without having to do it myself.

I guess this was down to my new increased core strength and stability. I know one thing for sure — I’ll enjoy not having to think about it as much!

My Shoulders Definitely Felt More Toned 

Let’s get one thing straight. I know that the plank and its variations are core-strengthening exercises. Depending on the variation, they work different core muscles. However, your shoulders stabilize your arm position and support your body during the hold.

Now, my shoulders are quite toned already. I don’t tend to store much fat around them, and I already work on them each week. However, I saw a noticeable difference by the end of the month.

I noticed more veins, especially in my anterior deltoids (front shoulders). This is something I quite enjoy having so I’m not going to complain. I wouldn’t go as far as to say they’re a shoulder exercise, but they definitely help!

It Provided Me With Some Lower Back Pain Relief 

Unfortunately, I have two herniated discs and mild sciatica in my right leg. Because of this, I suffer from lower back pain sometimes, especially if I don’t keep active.

I already perform some bodyweight core strengthening exercises most days. These include bird dogs and glute bridges. Because of this, I added the plank alongside these.

At the end of the month, I felt much better in terms of pain relief. It still hurts now and again, but so much less than at the start of the month. 

I really think that my increased core strength and stability have improved my lower back pain. The plank provided an additional puzzle piece of a much wider health puzzle to help with my general health. It improved my posture and mobility, which took additional stress off my lower back.

It Taught Me To Develop Better Mental Stamina  

Mental stamina is something that I often think about wanting to improve. Because my new gym routine is often changeable, I struggle to build real mental stamina and resilience. I know this is just as important as the physical side of things, so I’ve always wanted to work on it. 

Performing daily planks provided me with real accountability. I knew I had to perform them and made sure I made the time to do them. This helped to build my mental stamina. By the end of the month, I didn’t even have to think about doing them. 

They became part of my lifestyle, and I really enjoyed them. The increased mental stamina and motivation felt like a true breath of fresh air!

How To Do A Plank 

Now that you know the benefits I experienced, let’s look at the form I used. Here’s how to plank and tips for safe and effective performance. 

How To Do

1. Find a suitable padded area or gym mat. The floor can be used if needed, but this may be uncomfortable on your forearms. 
2. Assume a tabletop position on the floor. Your shoulders should be stacked over your hands with your knees on the ground. Your hands should be shoulder-width apart with your elbows tucked in.
3. Bring both feet back until your legs are straight. Come onto the balls of your feet with your shoulders stacked over your elbows. Your upper body should be resting on your forearms. 
4. Keep your elbows tucked in with your hands facing in front of you. There should be a straight line from your heels to your head.
5. Hold the straight body position while maintaining a controlled breathing pattern. 
6. Repeat for the appropriate time and sets.

Tips

• Maintain a rhythmic breathing pattern when holding the plank position. This ensures adequate oxygen supply to the working muscles.
• Keep your core braced throughout to maintain stability. Avoid letting your limbs or body move around.
• Keep a neutral head position, making sure it faces the same way as your body. Avoid tucking your chin in or raising your head too high. 
• Focus on developing a good mind-muscle connection throughout. Think about tensing your full core musculature.
• Your hands should be shoulder-width apart throughout the exercise. Avoid bringing your arms out or letting your elbows flare. 

Final Thoughts

After completing the challenge, I’m proud that I managed to stick to the higher volume and increase my plank time. I really did enjoy the simple nature of the plank and the functional benefits I experienced. 

While I won’t be performing them every day, I’ll definitely be increasing my plank frequency to 4–5 times a week. The increased core strength and better posture are two benefits that I really want to keep focusing on. 

You really can’t go wrong with such a simple exercise. Have a go for yourself, and see if you experience any of the same benefits!

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