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Are you ready for a core challenge that doesn’t involve sit-ups or crunches? Then this workout is for you. Take this 8 minute plank challenge that will strengthen your entire core and teach you several plank variations to switch up your workout.
If you’ve nailed the basic plank and are ready to step it up to the next level, this workout I’ve created adds the elements of balance, symmetry, oblique lifts, and back muscle engagement to give you a complete, all-around core strength challenge. As a certified trainer, I insert planks into every workout I do.
What’s so great about planks? Can they really be that good?
Well, the answer is YES! Planks are one of those solid, tried-and-true workout moves that deliver on what it promises – tight, strong abs – as long as you do them correctly.
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What Makes a Plank Work?
The plank is what is known as a stability exercise. While there are a variety of creative planks that get you to move, the basic plank is an ‘isometric” hold- meaning you have tension in the muscle without contraction or movement.
While you hold your position, gravity is trying to pull your mid-section down. You are engaging your core muscles to keep your back straight.
Essentially you pull the muscle in so tightly that the strength comes in the stillness. The struggle for many people is that exercise = movement, so holding still doesn’t always resonate as effectively. But that couldn’t be more wrong. Isometrics work and they work well!
Try sitting in a chair pose for 1 minute and see if your legs feel the burn.
What Muscles Does the Plank Work?
The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core including the rectus abdominus (the “six-pack”), transverse abdominus, internal and external obliques, hips, and back. It also strengthens your shoulders, arms, and upper back!
This plank challenge will work your entire body!
Benefits of a Plank Challenge
What are the benefits of completing my 8 minute plank challenge? Take a look for yourself!
Flatter Abs
A.K.A. tighter tummy. Okay, maybe it’s vanity but I bet most of you would like flatter abs. But here’s the thing- it’s NOT just about good looks! Having a smaller tummy means less weight pulling in the front and straining on your back.
A flatter tummy also promotes better posture and of course, makes it easier to button your jeans.
Decreased Back Pain
The strength built in your core during a plank is one of the best ways to ward off or help decrease back pain. Having a stronger core without putting strain on your spine makes for a healthy, happy back!
The American Council on Exercise (“ACE”) includes the plank as one of the 5 best exercises to ward off back pain.
Improved Balance and Posture
As noted before, having a nice, strong center is going to give you better posture. Practicing a plank will make you stand taller and look leaner. In addition, your core is the center point for your balance.
When you have better core strength you have better balance and balance is an absolute necessity, especially as we age!
THE 8-MINUTE PLANK CHALLENGE
Perform each plank challenge exercise for 30 seconds and move directly to the next one. (Try not to rest in between and if needed, make it only a few seconds.)
Go through the routine twice for an 8-minute, ab strengthening workout.
This is a great challenge to add to the end of any workout. Or, if short on time, this can be a stand alone intense 8 minutes that is sure to raise your heart rate and energize your body.
Your form is crucial so be sure to keep your spine long, butt down, core engaged and neck neutral. And remember not to shrug your shoulders when you start to fatigue.
Plank to Single-Arm Reach
A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
B) Raise your right arm and hold for one count. Repeat on the other side.
Continue for 30 seconds.
Side Plank Lift and Lower
A) Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder and keeping your forearm on the mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank.
B) Dip your hips down toward the mat and lift back up using your obliques and core muscles.
Keep dipping for 30 seconds. Then switch to the other side for another 30 seconds.
Plank to Balance Plank
A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
B) Raise your right hand off the floor at the same time as your left foot and leg and hold for one count. Return your hand and foot to the floor and repeat with your opposite hand and foot.
Continue for 30 seconds.
Side Plank Crunch
A) Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder, and keeping your forearm on mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank. Lift your top arm toward the ceiling.
B) Bring the elbow on your top arm and knee on your top leg in to tap the elbow and knee together. Then reach both long and repeat the tap working your obliques and entire core with these crunches.
Perform for 30 seconds on each side.
Reverse Plank
A) Start seated on the floor with legs long in front of your body. Place hands behind your hips slightly wider than shoulders with fingers pointed toward your feet.
B) Lift hips and torso off the floor and gaze up toward the ceiling keeping your neck relaxed. Keep your body in a long line with softly pointed toes. Keep abdominals tight and do not let your back sag.
Hold for 30 seconds then release to the floor slowly.
Cross Body Plank
A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
B) Lift your right leg off the floor and bring your knee toward your chest and across your body, bringing your knee as close to your opposite elbow as possible. Return your leg to be back in a full plank and repeat on the opposite side.
Repeat for 30 seconds.
Rest for 30 seconds and repeat the plank challenge sequence for a total of 8 minutes!
Are you going to take the 8-minute challenge? Get your plank on and report back in the comments!!
If You Liked This Plank Challenge, Try These!
28-Day Push-Ups Challenge for Beginners
It would be nice to see all the exercises on one screen so as to not have to scroll down to perform the sequence.
Agreed and a printable version would be handy
The print button will only print 1 page so you don’t get the whole sequence.
definitely need a printable version
Put it on one printable sheet for each day and I am in!
Absolutely! Printable Version and I’m in! 🙂
This would be a good one for your website! I do much better if I can follow along.
Need a beginner version- I can hold a plank but can’t do any of the variations at my level of strength!
Well nothing wrong with being a beginner. But to do this challenge -perhaps take your plank up onto a stool or even a chair or table – by elevating your body and being at less of a parallel line to the ground – it will be easier to attempt the variations. OR get creative and try some variations on your knees!!
What am I missing? Isn’t it only 6 minutes? Regardless…I’m ready to try!
It’s a 4 minute routine and you do it twice… I just checked it … some exercises are 30 sec BUT some of the exercises you have to do both sides for 30 sec = 1 minute. So if you add it up it is 4 minutes then repeat the whole thing !!
Is there an alternative to side planks? I have shoulder issue that doesn’t allow me to do them.
If you can’t do side planks even on your forearm – I would try standing and doing oblique burners – they really work those side body muscles too!! https://gethealthyu.com/oblique-burner/
Or try all of these standing exercises : https://gethealthyu.com/6-standing-ab-exercises-flat-stomach/
I think this is a great plank workout but I don’t think it should be focused on time. Form is most important and you said so yourself but rushing and “trying not to take a break” in between variations is not a good idea. This is a core workout not an endurance workout. Just my 2 cents.
thanks for your comment – I would agree and if someone feels flustered by moving on without a break then I totallly suggest a break – focus in on improving form and slowly but surely you may not need that break!!