The 30-Day Plank Challenge to Build Your Strongest Core Ever

Plank exercises may not look too Insta-worthy, but there's a reason they're a classic move—they offer countless benefits for your core. In fact, the plank targets your rectus abdominis, obliques, and transverse abdominis muscles—all your core muscles—and helps you build the strength necessary to stand upright, support your spine during everyday movements, and prevent injury and back pain.

That's why Shape teamed up with Kira Stokes, creator of The Stoked Method, to create this 30-day plank challenge. Along with classic forearm and high planks, you'll also tackle push-ups, which are essentially moving planks, as well as other dynamic variations. Each day of the 30-day plank challenge, you'll try a plank exercise that builds upon the last one, and at the end of each section, you'll do a plank flow that combines a few of those moves.

How to Complete the 30-Day Plank Challenge

Ready to get started? Read the instructions below, then scroll down to Day 1 to follow along with Stokes as she demonstrates the exercise of the day. Keep coming back to the 30-day plank challenge each day to build a strong core. You also may want to check out why the plank is still the best core exercise—plus find out how to do one with perfect form.

• How it works: Each day, you'll do three sets of a plank exercise for the suggested reps or time. At the end of the seven days, you'll put a few of those moves together for a plank challenge flow that further builds your strength and endurance.
• What you'll need: Two small towels, a flat surface, and some determination

Week 1

During this first week of the plank challenge, it's likely you'll feel excited—and maybe a little apprehensive—especially if you've never done a plank before. But take a few deep breaths before starting and focus on your form. Here's an overview of what you will be doing this week, as well as instructions for each plank exercise.

Day 1: Forearm Plank

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet hip-width apart.
2. Lower one forearm down to the floor at a time, keeping your elbows in line with the shoulders.
3. Plant your palms firmly on the floor or create gentle fists.
4. Lift both knees off the floor and straighten your legs to come into a forearm plank position, squeezing your glutes together and engaging your core.
5. Push actively away from the floor and maintain a straight line from head to heels.
6. Hold for 45 seconds. Do three sets.

Day 2: Forearm Side Plank

1. Lie on the right side of your body, with your right elbow resting on the floor in line with your right shoulder, then extend both legs out to the left side and stack your feet.
2. Engage your core and ground through the right elbow and feet, and lift your hips and knees off the floor, simultaneously raising your left arm toward the ceiling.
3. Gaze toward your left hand and maintain a straight line from head to heels.
4. Hold for 45 seconds. Switch sides and repeat. Do three sets.

Day 3: High Plank

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and feet hip-width apart.
2. Lift both knees off of the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core.
3. Push actively away from the floor and maintain a straight line from head to heels.
4. Hold for 45 seconds. Do three sets.

Day 4: High Side Plank

1. Lie on the right side of your body, with your right elbow resting on the floor in line with your right shoulder, then extend both legs out to the left side and stack your feet.
2. Engage your core, ground through your right hand and feet, and lift your hips and knees off of the floor, simultaneously raising your left arm toward the ceiling.
3. Gaze toward your left hand and maintain a straight line from head to heels.
4. Hold for 45 seconds. Switch sides and repeat. Do three sets.

Day 5: Forearm Plank With Knee Tap

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and feet hip-width apart.
2. Lower one forearm down to the floor at a time, keeping your elbows in line with your shoulders.
3. Plant your palms firmly on the floor or create gentle fists.
4. Lift both knees off the floor and straighten your legs to come into a forearm plank position, squeezing your glutes together and engaging your core.
5. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
6. Tap your right knee to the floor while holding the plank position. Then tap the left.
7. Continue alternating for 45 seconds. Do three sets.

Day 6: High Plank With Shoulder Tap

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet hip-width apart.
2. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core.
3. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
4. Keep your hips square, lift your right hand off of the floor, and tap your left shoulder. Lower your right hand to the floor, then lift your left hand and tap your right shoulder.
5. Continue alternating for 45 seconds. Do three sets.

Day 7: Plank Up-Down

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet hip-width apart.
2. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core.
3. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
4. Keep your hips square and lower your right elbow to the floor, then your left elbow, to come into a forearm plank.
5. Place your right hand under your right shoulder, then your left hand under your left shoulder, to return to a high plank.
6. Repeat the plank up-down with the left side leading, lowering the left elbow to the floor, then the right elbow, to come into a forearm plank.
7. Place your left hand under your left shoulder, then your right hand under your right shoulder, to return to a high plank.
8. Continue alternating for 60 seconds. Do three sets.

Week 2

Congratulations! You made it to week two of the 30-day plank challenge. This week will start off with a plank challenge flow that includes the forearm plank with knee tap and the high plank with knee tap. (We've included the instructions again in case you forget how they're done.) Then, on days nine through 14, you'll learn some new moves. Here's an overview of what you will be doing this week, as well as instructions for each plank exercise.

Day 8: Plank Challenge Flow

Exercise 1 of Flow: Forearm Plank With Knee Tap

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet hip-width apart.
2. Lower one forearm down to the floor at a time, keeping your elbows in line with your shoulders.
3. Plant your palms firmly on the floor or create gentle fists.
4. Lift both knees off the floor and straighten your legs to come into a forearm plank position, squeezing your glutes together and engaging your core.
5. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
6. Tap the right knee to the floor while holding the forearm plank position. Then repeat with the left.

Exercise 2 of Flow: High Plank With Shoulder Tap

1. Place your right hand under your right shoulder, then your left hand under your left shoulder to come into a high plank.
2. Keep your hips square and, lift your right hand off the floor and tap your left shoulder.
3. Lower your right hand to the floor, then lift your left hand and tap your right shoulder.
4. Keep your hips square and lower your right elbow to the floor, then your left elbow to return to a forearm plank.
5. Do two knee taps, then return to a high plank.
6. Continue for 45 seconds. Do three sets of the flow.

Day 9: Triceps Push-Up

1. Start in a high plank position with your hands directly underneath your shoulders and, your legs extended, feet hip-width apart.
2. Engage your core by tucking your tailbone and drawing your navel in toward the spine.
3. Lock in your lats by drawing your shoulders down and away from your ears.
4. Engage your glutes and quads.
5. Lower your body with your elbows hugging the rib cage and stop 3 inches above the floor.
6. Keep your core engaged throughout the movement, ensuring your body forms a straight line from head to knees.
7. Hold for 2 seconds, then quickly push back up to the starting position.
8. Do eight to 10 reps (10 to 12 if on knees). Do three sets.

Day 10: Forearm Plank With Hip Dip

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and feet hip-width apart.
2. Lower one forearm down to the floor at a time, keeping your elbows in line with your shoulders.
3. Plant your palms firmly on the floor or create gentle fists.
4. Lift both knees off the floor and straighten your legs to come into a forearm plank position, squeezing your glutes together and engaging your core.
5. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
6. Rotate your hips to the right and dip them about 3 inches from the floor. Then, rotate your hips to the left and dip about 3 inches from the floor.
7. Continue alternating for 45 seconds. Do three sets.

Day 11: Plank Jack

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and feet hip-width apart.
2. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core.
3. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
4. Hop your feet out wider than hip-width apart without allowing your butt to pop up above the height of your shoulders. Then, quickly hop your feet back to hip-width.
5. Continue for 60 seconds. Do three sets.

Day 12: Forearm Side Plank With Hip Dip

1. Lie on the right side of your body, with your right elbow resting on the floor in line with your right shoulder, extend both legs out to the left side, and stack your feet.
2. Engage your core, ground through your right elbow and feet, and lift your hips and knees off of the floor, simultaneously raising your left arm toward the ceiling.
3. Gaze toward your left hand and maintain a straight line from head to heels. This is the starting position.
4. Drive your hips toward the ceiling, then dip your right hip toward the floor. That's one rep.
5. Continue for 60 seconds. Switch sides and repeat.

Day 13: High Plank With Knee to Opposite Elbow

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet hip-width apart.
2. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core.
3. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
4. Bring your right knee up to meet your left elbow, hold for three seconds, then return your right foot to the floor.
5. Bring your left knee up to meet your right elbow, hold for three seconds, then return your left foot to the floor.
6. Continue alternating for 60 seconds. Do three sets.

Day 14: Forearm Plank With Knee to Elbow

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet hip-width apart.
2. Lower one forearm down to the floor at a time, keeping your elbows in line with your shoulders.
3. Plant your palms firmly on the floor or create gentle fists.
4. Lift both knees off the floor and straighten your legs to come into a forearm plank position, squeezing your glutes together and engaging your core.
5. Push actively away from the floor and maintain a straight line from your head to your heels. This is the starting position.
6. Keep your hips square and bring your right knee to the outside of your right elbow, hold for three seconds, then return your right foot to the floor.
7. Keep your hips square, bring your left knee to the outside of your left elbow, hold for three seconds, and then return your left foot to the floor.
8. Continue alternating for 60 seconds. Do three sets.

Week 3

Give yourself a pat on the back - you're about to start week three of the 30-day plank challenge! Much like last week, you'll start with a plank challenge flow—but this week includes three moves. Then, you'll move into some new plank exercises for the rest of the week. Here's an overview of what you'll be doing this week, as well as instructions for each plank exercise.

Day 15: Plank Challenge Flow

Exercise 1 of Flow: Plank Up-Down

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and feet hip-width apart.
2. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core.
3. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
4. Keep your hips square and lower your right elbow to the floor, then your left elbow, to come into a forearm plank.
5. Place your right hand under your right shoulder, then your left hand under your left shoulder to return to a high plank.
6. Repeat the plank up-down with the left side leading, lowering your left elbow to the floor, then your right elbow, to come into a forearm plank.
7. Place your left hand under your left shoulder, then your right hand under your right shoulder, to return to a high plank.

Exercise 2 of Flow: High Plank With Knee to Opposite Elbow

• Hold the high plank and bring your right knee up to meet your left elbow.
• Hold for three seconds, then return your right foot to the floor.
• Bring your left knee up to meet your right elbow, hold for three seconds, then return your left foot to the floor.

Exercise 3 of Flow: Plank Jack

1. Hold the high plank and hop feet out wider than hip-width apart without allowing your butt to pop up above the height of your shoulders.
2. Hop feet quickly back to hip-width.
3. Do 5 reps.
4. Do three sets of the flow.

Day 16: Wide-Grip Push-Up

1. Start in a high plank position with hands slightly wider than shoulder-width apart and legs extended, feet hip-width apart.
2. Engage the core by tucking the tailbone and drawing your navel in toward your spine. Lock in lats by drawing shoulders down and away from ears.
3. Engage glutes and quads.
4. Push elbows out so arms form a 90-degree angle to the body.
5. Look down to keep your neck neutral and slowly lower your body, stopping 3 inches above the floor.
6. Keep the core engaged throughout the movement, ensuring your body forms a straight line from head to toe.
7. Push back up quickly to the starting position.
8. Do three sets with 12 to 15 reps each.

Day 17: Crouching Panther Plank

1. Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart.
2. Maintain a flat back and lift your knees 2 inches above the floor.
3. Hold for 75 seconds. Do three sets.

Day 18: Forearm Side Plank With Rotation and Leg Lift

1. Lie on the right side of your body, with your right elbow resting on the floor in line with your right shoulder, extend your legs out to the left side, and stack your feet.
2. Place left hand behind head.
3. Engage the core and ground through your right elbow and feet, and lift hips and knees off the floor, maintaining a straight line from head to heels. This is the starting position.
4. Keep your hips high off the floor and rotate your left elbow toward your right hand on the floor.
5. Reverse the movement and bring the left below back to the starting position.
6. Lift your left leg up off of your right leg into the air with control. Slowly lower the left leg back to the starting position. That's one rep.
7. Continue for 45 seconds. Switch sides and repeat. Do three sets.

Day 19: High Plank Reach

1. Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart.
2. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging the core.
3. Push actively away from the floor and maintain a straight line from head to heels.
4. Walk hands as far forward as possible, drawing the navel in and squeezing the butt.
5. Hold for 45 seconds. Do three sets.

Day 20: High Side Plank With Hip Dip and Leg Lift

1. Lie on the right side of your body, with your right hand resting on the floor in line with your right shoulder, and extend your legs out to the left side and stack your feet.
2. Engage the core and ground through your right hand and feet, and lift your hips and knees off the floor, simultaneously raising your left arm toward the ceiling.
3. Gaze toward the left hand and maintain a straight line from head to heels. This is the starting position.
4. Dip right hip down about 10 inches, then lift hips back up to a side plank.
5. Lift the left leg up off of the right leg into the air with control.
6. Lower the left leg slowly back to the starting position. That's one rep.
7. Continue for 45 seconds. Switch sides and repeat. Do three sets.

Day 21: Moving Lateral Panther Plank

1. Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart.
2. Maintain a flat back and lift your knees 2 inches above the floor.
3. Hold this position and move the right hand and right foot a few inches to the right on the floor. Then, move left hand and left foot a few inches to the right on the floor so hands are stacked directly under shoulders and knees are bent and stacked directly under hips.
4. Continue moving right for 15 seconds. Then, repeat the process on the left side to move to the left for 15 seconds.
5. Continue for 75 seconds. Do three sets.

Week 4

You're almost to the finish line! Celebrate the fact that you made it this far in the challenge, but keep pushing until the end. Like the weeks before, you will start the week with a plank challenge flow and then perform some new plank exercises. Then, on day 29, you'll do another plank challenge flow and finish the 30 days with one final plank exercise. Keep pushing, and don't compromise your form—you're almost there. Here's an overview of what you will be doing this week, as well as instructions for each plank exercise.

Day 22: Plank Challenge Flow

Exercise 1 of Flow: Forearm Side Plank With Hip Dip

1. Lie on the right side of your body, with your right hand resting on the floor in line with your right shoulder, and extend your legs out to the left side and stack your feet.
2. Engage the core, ground through your right elbow and feet, and lift your hips and knees off the floor, simultaneously raising your left arm toward the ceiling.
3. Gaze toward your left hand and maintain a straight line from head to heels. This is the starting position.
4. Drive the hips toward the ceiling, then dip your right hip toward the floor. Do two reps.

Exercise 2 of Flow: Forearm Side Plank With Leg Lift and Rotation

1. Hold the forearm side plank and lift your left leg up off of your right leg into the air with control.
2. Lower your left leg slowly back to the starting position. Do two reps.
3. Hold the forearm side plank and keep your hips high off the floor, rotating your left elbow toward your right hand on the floor.
4. Reverse the movement and bring your left elbow back to the starting position. Do two reps.
5. Do three sets of the flow. Switch sides and repeat.

Day 23: Triceps Push-Up With Rotation

1. Start in a high plank position with your hands directly underneath your shoulders and legs extended, feet hip-width apart.
2. Engage your core by tucking your tailbone and drawing your navel in toward your spine.
3. Lock in your lats by drawing your shoulders down and away from your ears.
4. Engage glutes and quads. This is the starting position.
5. Lower your body slowly with your elbows hugging the rib cage and stop 3 inches above the floor into a triceps push-up.
6. Keep your core engaged throughout the movement, ensuring your body forms a straight line from head to knees.
7. Hold for 2 seconds, then quickly push back up to the starting position.
8. Lift your left hand off the floor and extend your left arm to the ceiling, opening your chest to the left.
9. Return your left hand to the floor. That's one rep.
10. Do eight to 10 reps, alternating sides. Do three sets.

Day 24: Towel Plank Rows

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet resting on a towel hip-width apart.
2. Lower one forearm down to the floor at a time, keeping your elbows in line with your shoulders.
3. Plant your palms firmly on the floor or create gentle fists.
4. Lift both knees off the floor and straighten your legs to come into a forearm plank position, squeezing your glutes together and engaging your core.
5. Push actively away from the floor and maintain a straight line from your head to your heels. This is the starting position.
6. Keep your core engaged and push into your forearms, extending your elbows to glide your body back. Then, push into your forearms and flex your elbows to glide your body forward, shifting your shoulders over your wrists.
7. Continue shifting forward and backward for 60 seconds. Do three sets.

Day 25: High Side Plank With Thread and Leg Lift

1. Lie on the right side of your body, with your right hand resting on the floor in line with your right shoulder, and extend your legs out to the left side and stack your feet.
2. Engage your core and ground through your right hand and feet, lifting your hips and knees off of the floor and simultaneously raising your left arm toward the ceiling.
3. Gaze toward your left hand and maintain a straight line from head to heels. This is the starting position.
4. Hold the side plank and thread your left arm underneath the right side of your body, then reverse the movement and raise your left arm toward the ceiling.
5. Lift your left leg up off of the right leg into the air with control. Lower your left leg slowly back to the starting position. That's one rep.
6. Continue for 60 seconds. Switch sides and repeat. Do three sets.

Day 26: Forearm Plank With Towel Army Crawls

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet resting on a towel hip-width apart.
2. Lower one forearm down to the floor at a time, keeping your elbows in line with your shoulders.
3. Plant your palms firmly on the floor or create gentle fists.
4. Lift both knees off the floor and straighten your legs to come into a forearm plank position, squeezing your glutes together and engaging your core.
5. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
6. Keep your core engaged and crawl forward on your elbows, taking about eight "steps" with each elbow. Then, crawl backward, taking about eight "steps" with each elbow.
7. Continue for 60 seconds. Do three sets.

Day 27: High Side Plank With Crunch and Toe Tap

1. Lie on the right side of your body, with your right hand resting on the floor in line with your right shoulder, and extend your legs out to the left side and stack your feet.
2. Place your right foot on the floor slightly in front of the left and place your left hand behind the head.
3. Engage your core, ground through your right hand and feet, and lift your hips and knees off of the floor, simultaneously raising your left arm toward the ceiling.
4. Gaze toward your left hand and maintain a straight line from head to heels. This is the starting position.
5. Pull your right knee into the chest while crunching so your right knee meets your left elbow.
6. Reverse the movement to return your right foot to the floor.
7. Lift your left foot off of the floor from the side plank and tap it in front of the right foot, then return the left foot back behind the right foot. That's one rep.
8. Continue for 60 seconds. Switch sides and repeat. Do three sets.

Day 28: High Plank With One-Legged Towel Pull

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and feet hip-width apart. The toes of your right foot should be resting on a towel.
2. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core.
3. Push actively away from the floor and maintain a straight line from head to heels. This is the starting position.
4. Pull your left knee into your chest and, using your core, keep the left knee locked in tight while dragging the right knee into the chest.
5. Pause, then extend your right leg to the back to the starting position, keeping your left knee tucked to the chest the entire time.
6. Continue for 45 seconds. Switch sides and repeat. Do three sets.

Day 29: Plank Challenge Flow

Exercise 1 of Flow: High Plank With Towel Steps

1. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and feet hip-width apart on top of two towels.
2. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core.
3. Push actively away from the floor and maintain a straight line from your head to heels. This is the starting position.
4. Keep your core engaged and maintain the high plank, walking your hands forward, taking four "steps."

Exercise 2 of Flow: Plank Jack With Towel

1. Hold the high plank and spread your feet out wider than hip-width apart, then quickly slide your feet back to hip-width. Do five reps.
2. Keep your core engaged and maintain the high plank, walking your hands backward, taking four "steps." That's one set.
3. Continue the flow for 60 seconds.

Day 30: Crouching Tiger Push-Up

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your legs extended, feet hip-width apart.
2. Engage your core by tucking your tailbone and drawing your navel in toward the spine.
3. Lock in your lats by drawing your shoulders down and away from your ears.
4. Engage your glutes and quads.
5. Push your elbows out so your arms form a 90-degree angle to the body.
6. Look down to keep your neck neutral and slowly lower your body, stopping 3 inches above the floor.
7. Keep your core engaged throughout the movement, ensuring your body forms a straight line from head to toe.
8. Bend your knees while holding a push-up position and shift your hips back so your knees are hovering 2 inches off the floor and your arms are extended.
9. Straighten your knees and lift your hips up into downward dog position. Then, tuck your tailbone and round your spine, rolling back into the plank position. That's one rep.
10. Do three sets with 10 to 12 reps each.