Your 4-week plank challenge

Build on your strength to master a new plank each week and strengthen your core.
Published 8 November 2016

Plank challenge

Note: If week 1 is too easy, skip to week 2. That said, if you feel you're not ready to move on, repeat a week. It's about making it work for you.


1. Modified plank

Lie face-down on a mat , keeping your forearms and knees on the ground. Lift your chest and torso off the ground, and lower your bottom so your back is straight. Exhale and bring your belly button in towards your spine.


2. Standard plank

Lie tummy-down on a mat and keep your forearms on the floor. Curl your toes under and lift your chest, torso and legs off the floor, keeping your back straight and bottom flat. Engage your core by, drawing your belly button in towards your spine. Keep your breathing regular as you hold the position.

Standard plank

3. Heel lift plank

Get into standard plank but keep your hands on the mat and, your arms straight. Engage your core and slowly lift your left leg up so your heel is level with your pelvis. Keep your legs straight and pelvis square to the floor. Pause then slowly lower your leg. Repeat on your right leg.

Heel Lift plank

4. Side plank

Get into a plank on your right side, with your right foot and forearm on the mat. Keep your right elbow in line with your shoulder and your hips stacked. Engage your core and hold. To challenge yourself: raise your left arm up, then bring it down and wrap it around your stomach towards your back, twisting your upper body. Hold for a count, then bring your arm back up. Repeat on the left side.

Side Plank