RallyStreakThe 30-day plank challenge asks for just a few minutes a day, starting at a 20-second hold and building to 5 minutes. Here is how to hold a better plank, the full schedule, and what to expect each week.
How to hold a proper plank
- Elbows directly under your shoulders, forearms parallel.
- Body in one straight line from head to heels: no sagging hips, no piked bottom.
- Squeeze your glutes and brace your stomach as if bracing for a poke.
- Look at the floor just ahead of your hands, keeping your neck long.
- Breathe slowly through your nose. Holding your breath ends planks early.
The 30-day plank schedule
Targets are in seconds; R is a rest day.
What to expect, week by week
Week 1: easy wins
20 to 45 seconds. Focus entirely on form. It should feel almost too easy.
Week 2: the burn begins
Targets reach 90 seconds. This is where most solo attempts quit, usually around Day 10. Having friends check in on the same day matters most here.
Week 3: mental game
Two minutes and up. Break the hold into thirds mentally, and use a timer that counts you in so you don’t keep checking the clock.
Week 4: the finish
Three to five minutes. If your form breaks, stop and log what you did. A partial day still shows the effort.
Tips that stop you quitting
- Same time every day. Right after brushing your teeth works well.
- Pick your level. Easy (70% of the target) is still a win if it keeps you going.
- Do it with friends. A shared board and one nudge a day beat any willpower trick.
- Use the rest days. Your core adapts when you rest.
Not medical advice. If you have back problems or a medical condition, check with a professional before starting.
Do it with friends
Pick a challenge, share one link, keep the streak together.