The Guinness Book of World Records in planking is 2 Hours, 12 min and 1 sec. I neither have the time or desire to achieve that nor do I want to hold a plank for 5 minutes. I DO want to challenge myself to get stronger by holding a 1 minute plank while I tuck my pelvis (which increases your abdominal strength) and while I challenge my balance and form by lifting a leg.
Start with your baseline time that you can hold your plank with good form. From there follow the chart for the month increasing your time as you go and/or adding additional challenges. (EXAMPLE: Hold 20 second plank then add a tuck while you hold 20 second plank or move up to a 30 second hold then a 30 second plank with tuck.) You will be a warrior by the end of the month!
TAKE THE CHALLENGE:
Day 1 20 second hold
Day 2 20 second hold
Day 3 20 second hold with tucks
Day 4 20 second hold with tucks
Day 5 30 second hold
Day 6 15 second hold with one leg lifted, switch 15 seconds other leg
Day 7 REST
Day 8 30 second hold with tucks
Day 9 30 second hold with tucks
Day 10 40 second hold
Day 11 40 second hold
Day 12 20 second hold with one leg lifted optional rest 20 second hold lifting other leg
Day 13 20 second hold with one leg lifted optional rest 20 second hold lifting other leg
Day 14 REST
Day 15 40 second hold with tucks
Day 16 40 second hold with tucks
Day 17 50 second hold (break into 2 parts of 25 sec each if needed)
Day 18 50 second hold
Day 19 50 second hold add tucks for 25 seconds at beginning
Day 20 25 second hold with one leg lifted rest lift other leg hold plank for 25 seconds
Day 21 REST
Day 22 1 min plank! You’re doing GREAT! Break into 2 30 seconds holds if needed
Day 23 1 min plank
Day 24 15 sec planking with tucks, 15 sec plank, 15 sec add tucks, 15 sec hold
Day 26 15 sec plank, 15 sec lift one leg, 15 sec plank both feet down, 15 sec lift other leg, 15 sec plank
Day 27 15 sec plank with tucks, 15 sec plank lift one leg, 15 sec plank with tucks, 15 sec plank lift leg
Day 28 30 second plank lifting one leg, 30 seconds lift other leg
Day 29 1 minute plank tucking whole minute
Day 30 1 minute plank – 30 seconds tucking and lifting one leg then continue tucking and switch legs for remaining 30 seconds.
Day 31 1 minute plank and then hold for as long as you can or want!
CONGRATULATIONS! YOU ARE A WARRIOR PRINCESS!