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7-Day Plank Challenge for Core Strength

Improve your core strength with this 7-day plank challenge, featuring varying plank exercises and increasing hold times to help you build a stronger core.
MyShine May 28, 2025 2 min read
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7-Day Plank Challenge for Core Strength

Introduction to the 7-Day Plank Challenge

The 7-Day Plank Challenge is designed to help you improve your core strength, stability, and overall fitness. By incorporating different types of planks and gradually increasing the hold time, you’ll be able to engage your core muscles and develop a stronger, more stable core. In this article, we’ll guide you through the challenge, providing you with a daily schedule and tips to help you succeed.

Day 1: Standard Plank

Start by getting into a standard plank position, with your hands shoulder-width apart and your body in a straight line from head to heels. Hold this position for 20-30 seconds, rest for 30 seconds, and repeat for 3-5 sets.

Day 2: Plank Variations

Today, we’ll introduce some plank variations to target different muscle groups. Try the following exercises:

  • Side plank (each side): 20-30 seconds, rest for 30 seconds, repeat for 3-5 sets
  • Reverse plank: 20-30 seconds, rest for 30 seconds, repeat for 3-5 sets
  • Plank jacks: 30-60 seconds, rest for 30 seconds, repeat for 3-5 sets

Day 3-7: Progressive Plank Challenge

For the remaining days, we’ll increase the hold time and introduce new exercises to challenge your core. Follow this schedule:

Day Exercise Hold Time Rest Time Sets
Day 3 Standard plank 30-45 seconds 30 seconds 3-5
Day 4 Side plank (each side) 30-45 seconds 30 seconds 3-5
Day 5 Reverse plank 30-45 seconds 30 seconds 3-5
Day 6 Plank jacks 45-60 seconds 30 seconds 3-5
Day 7 Long plank hold 60-90 seconds 30 seconds 3-5

Tips and Precautions

Remember to listen to your body and only do what feels comfortable and safe. If you experience any pain or discomfort, stop immediately and consult with a healthcare professional.

Conclusion

Congratulations on completing the 7-Day Plank Challenge! By incorporating these exercises into your routine, you’ll be able to improve your core strength, stability, and overall fitness. Remember to stay consistent, listen to your body, and have fun with the challenge. Don’t forget to stretch before and after each workout to prevent injury and promote recovery.

Continue Reading

Previous: 30-Day Squat Challenge for Glutes and Legs: Transform Your Lower Body
Next: Weekly Running Challenge: Increase Your Distance

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