What is your objective measurement of core strength? Oh, Your doctor doesn't have one, right?
PURE INCOMPETENCE!
And surely without any measurement there is no exercise protocol to build one correctly either, right?
Because my doctor was a complete failure at curing my hand spasticity; didn't even try, I can only do forearm ones and still not very good. Pictures and videos at link.
A 30-day plank plan to build a stronger core
Medically reviewed by Amy Kwan, PT
- Why this matters: The plank plan can improve core strength and posture, essential for overall fitness and health.
- What you can do: Start the 30-day plank plan to progressively strengthen your core.
- The payoff: Consistently practicing planks can increase your core stability, improve posture, and support long-term fitness.
Want to build your core endurance? This 30-day plan combines plank holds with moving variations, gradually increasing your time and rounds while including scheduled rest days.
What to Expect From This 30-Day Plank Plan
This 30-day plan gradually builds your core strength and endurance by increasing how long you hold a plank and introducing different plank variations. You’ll start with 30-second intervals and work your way up to one-minute holds, with some days combining multiple exercises into a single workout.
The plan includes scheduled rest days to give your muscles time to recover. You can also shorten intervals or modify exercises to match your fitness level. Focus on maintaining good form rather than holding a plank for longer than you comfortably can.
To track your progress, record how long you can hold a plank with good form on Day 1. After completing the plan, repeat the same plank variation to see whether your endurance has improved. Allow extra recovery time before retesting if needed.
30-Day Plank Plan Schedule
Days 1–6
- Day 1: Hold a plank for as long as you can maintain good form. Record your time.
- Day 2: Hold a plank for 30 seconds, then do rocking planks for 30 seconds.
- Day 3: Hold a plank for 30 seconds, then do plank hip dips for 30 seconds.
- Day 4: Hold a plank for 30 seconds, then do plank up-downs for 30 seconds.
- Day 5: Complete one circuit: plank, rocking planks, plank hip dips, and plank up-downs for 30 seconds each.
- Day 6: Rest.
Days 7–11
- Day 7: Hold a plank for 30 seconds, then do rocking planks for 30 seconds. Complete two rounds.
- Day 8: Hold a plank for 30 seconds, then do plank hip dips for 30 seconds. Complete two rounds.
- Day 9: Hold a plank for 30 seconds, then do plank up-downs for 30 seconds. Complete two rounds.
- Day 10: Complete two rounds of this circuit: plank, rocking planks, plank hip dips, and plank up-downs for 30 seconds each.
- Day 11: Rest.
Days 12–16
- Day 12: Hold a plank for 45 seconds, then do rocking planks for 45 seconds.
- Day 13: Hold a plank for 45 seconds, then do plank hip dips for 45 seconds.
- Day 14: Hold a plank for 45 seconds, then do plank up-downs for 45 seconds.
- Day 15: Complete one circuit: plank, rocking planks, plank hip dips, and plank up-downs for 45 seconds each.
- Day 16: Rest.
Days 17–21
- Day 17: Hold a plank for 45 seconds, then do rocking planks for 45 seconds. Complete two rounds.
- Day 18: Hold a plank for 45 seconds, then do plank hip dips for 45 seconds. Complete two rounds.
- Day 19: Hold a plank for 45 seconds, then do plank up-downs for 45 seconds. Complete two rounds.
- Day 20: Complete two rounds of this circuit: plank, rocking planks, plank hip dips, and plank up-downs for 45 seconds each.
- Day 21: Rest.
Days 22–26
- Day 22: Hold a plank for one minute, then do rocking planks for one minute.
- Day 23: Hold a plank for one minute, then do plank hip dips for one minute.
- Day 24: Hold a plank for one minute, then do plank up-downs for one minute.
- Day 25: Complete one circuit: plank, rocking planks, plank hip dips, and plank up-downs for one minute each.
- Day 26: Rest.
Days 27–30
- Day 27: Hold a plank for one minute, then do rocking planks for one minute. Complete two rounds.
- Day 28: Hold a plank for one minute, then do plank hip dips for one minute. Complete two rounds.
- Day 29: Hold a plank for one minute, then do plank up-downs for one minute. Complete two rounds.
- Day 30: Complete four one-minute plank holds, resting 60 seconds between holds. After your final hold, rest as needed, then do plank jacks for one minute.
Optional Day 31 progress check: Repeat your Day 1 plank using the same variation. Record how long you can hold it with good form and compare your times. If you still feel fatigued from Day 30, save this check for after you’ve recovered.
How to Use the Plank Schedule
- Plank choice: Choose a straight-arm or forearm plank and stick with it through the whole plan. For the moving exercises, repeat the movement for the listed time.
- Two-move workouts: Rest 10–30 seconds between exercises.
- Four-move circuits: Move from one exercise to the next without a planned break, but pause if you need to reset your form.
- Multiple rounds: Complete the full sequence once to finish one round. Rest 60 seconds before starting the next.
- Time targets: Shorten an interval or use an easier variation if you cannot maintain control. Keep breathing throughout each exercise.
How To Do the Plank Exercises
Straight-arm Plank
The straight-arm plank gives you a foundation for this plan: supporting your body on your hands and toes while keeping your middle steady. You’ll also use this position to start plank up-downs.
How to do it:
- Start on all fours with your wrists under your shoulders.
- Step your feet back one at a time until your legs are extended.
- Hold this position for the planned interval.
- Lower your knees to the floor to finish.
Focus on: Keep your hips in line with your shoulders and heels.
Make it easier: Place your hands on a sturdy countertop instead of the floor.
Make it harder: Bring your feet closer together to narrow your base of support.
Forearm Plank
The forearm plank is another option for the plan’s timed holds. It also sets you up for rocking planks, hip dips, and plank jacks.
- Lie on your stomach with your forearms on the floor and elbows under your shoulders.
- Tuck your toes under.
- Lift your torso and hips off the floor.
- Hold this position for the planned interval.
- Lower your body to the floor with control.
Focus on: Keep your lower back from sagging as you hold.
Make it easier: Keep your knees on the floor, with your body aligned from your head to your knees.
Make it harder: Bring your feet closer together while keeping your hips steady.
Rocking Plank
Rocking planks add a small forward-and-back movement to your hold. The challenge is to keep your trunk steady as your weight shifts.
- Start in a forearm plank with your elbows under your shoulders.
- Shift your body forward a few inches over your toes.
- Push back through your toes to move your body slightly behind the starting position.
- Continue rocking forward and back for the planned interval.
- Lower your knees to the floor to finish.
Focus on: Move your shoulders and hips together as one unit.
Make it easier: Use a smaller rocking motion.
Make it harder: Pause briefly at the forward position before rocking back.
Plank Hip Dips
Hip dips introduce controlled rotation to the plan. You’ll practice moving your pelvis from side to side while supporting your upper body on your forearms.
- Start in a forearm plank.
- Rotate your pelvis to lower your right hip toward the floor.
- Return to the center plank position.
- Rotate your pelvis to lower your left hip toward the floor.
- Continue alternating sides, returning to center between dips.
Focus on: Control each dip instead of dropping your hip toward the floor.
Make it easier: Reduce how far you lower your hips.
Make it harder: Pause just above the floor on each side without resting your hip.
Plank Up-Downs
Plank up-downs challenge you to keep your trunk steady while changing your arm support. They add upper-body work as you move between forearm and straight-arm planks.
- Start in a straight-arm plank with your feet slightly wider than hip-width apart.
- Lower onto your right forearm, followed by your left.
- Plant your right palm beneath your shoulder.
- Press up onto your right hand, then your left, returning to a straight-arm plank.
- Repeat the sequence, switching which arm leads each time.
Focus on: Keep your hips from swaying side to side.
Make it easier: Perform the movement with your knees on the floor.
Make it harder: Bring your feet closer together while keeping your pelvis steady.
Plank Jacks
Plank jacks add a jumping movement to the final workout. Your goal is to keep your trunk steady while your feet move apart and together.
- Start in a forearm plank with your feet close together.
- Hop both feet out wider than hip-width apart.
- Hop your feet back to the starting position.
- Continue hopping out and in for the planned interval.
- Lower your knees to the floor to finish.
Focus on: Keep your hips at a steady height as your feet move.
Make it harder: Gradually increase your pace while keeping your landings controlled.
After the Plan
Keep using your favorite plank variations as part of your regular strength workouts. Choose a hold and a moving variation, using a duration you can complete with control. Progress by extending your time or trying a harder variation—one change at a time.
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