A strong, stable core is the foundation you need to not only prevent injury but move freely and strongly in every workout. Join the 30-day plank challenge and you'll see noticeable changes in just a month's time.

We teamed up with Kira Stokes, creator of The Stoked Method, to bring you the Ultimate Plank Challenge. You won't find any "hold a plank for 30 seconds" business here. We're talking moves that challenge and sculpt your core like never before. And none of 'em are done in vain—yes, even if your goal is to feel like a boss in a crop top. (That's because building a strong core has tons of health and fitness benefits too.)
Each day, you get a plank workout move that builds upon the last, leading to new challenges at the end of each week. (And before we get started, check out why the plank is still the best core exercise—plus how to do one with perfect form.) Don't forget to share your progress on Instagram and Twitter using #ShapePlank30.
How it works: You'll learn a new twist on the classic plank daily. Plus, at the end of each week, you'll put those moves together for a plank workout flow that works your strength and endurance.
The Ultimate 30-Day Plank Challenge
Day 1
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Day 2
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Forearm Side Plank
Start in basic low plank. Make fists with both hands and rotate your right fist into your left elbow to transition into a right side plank. Extend your left arm to the ceiling. Hold the right side plank for 45 seconds then pass through basic plank and rotate your left fist into your right elbow to transition into a left side plank.
Hold a left side plank for 45 seconds; do three sets—one set constitutes both sides. (Related: Why Side Plank Workouts are the #1 Way to Challenge Your Obliques)
Plank Workout Form Tip: Remember to keep your glutes engaged and navel toward your spine. Drive your hips toward the ceiling and stack your feet to keep your hips square.
Day 3
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Day 4
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High Side Plank
Start in basic high plank. Walk your right hand to the midline of your body and roll onto the outside edge of your right foot. Stack your feet, drive your hips to the ceiling and extend your left arm to the ceiling.
Hold for 45 seconds, then pass through basic high plank and repeat on the left side. Do three sets—one set constitutes both sides.
Day 5
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Day 6
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High Plank Shoulder Taps
Assume a high plank position. Keeping your hips square, working hard not to let them sway side to side, lift your right hand to tap your left shoulder, then your left hand to tap your right shoulder.
Continue alternating for 45 seconds; do three sets. (Related: The Secret Workout Formula for a Flat Stomach)
Day 7
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Plank Up-Downs
Start in a low plank. Maintaining square hips, place your right hand under your right shoulder, then left hand under your left shoulder, then proceed to lower back down to your right elbow, then your left elbow.
Continue alternating the hand you come up with first for 60 seconds. Do three sets.
Day 8
View AllDay 9
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Basic Triceps Push-Up
Starting in a high plank, rotate the crease of your elbows forward; shift your shoulders over your wrists slightly. With your elbows hugging your rib cage, slowly lower your body until your shoulders are even with your elbows. Hold for two seconds, then return to your start position.
Do eight to 10 reps (10 to 12 if on knees); do three sets.
Note: Push-ups are a moving plank, so as your core strength improves from these plank workouts, so will your push-ups. It's important to draw your navel toward your spine and engage your glutes, just as you do while performing planks.
Day 10
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Day 11
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Plank Jacks
Start in high plank. Hop your feet out wider than hip-width without allowing your butt to pop up above the height of your shoulders, then quickly hop your feet back to hip-width.
Continue for 60 seconds; do three sets. (Supplement this plank workout with these lower ab-strengthening moves.)
Day 12
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Low Side Plank with Hip Dips
Assume low plank position and transition into a right side plank. Drive your hips toward the ceiling, then dip your right hip toward the floor, then back to the start position. You should feel this strongly in your right side oblique.
Continue for 60 seconds, then repeat on the left side; do three sets.
Day 13
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Day 14
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Low Side Plank Knee to Same Side Elbow
Assume a low plank position. Bring your right knee to the outside of your right elbow, maintaining square hips and shoulders, hold for three seconds, then bring your left knee to the outside of your left elbow, hold for three seconds.
Continue in this manner for 60 seconds. Do three sets.
Note: You should feel this plank workout move strongly in your obliques and transverse abdominis.
Day 15
View AllBoost Your Heart Rate
Do two plank up-downs. Bring each knee to its opposite elbow.
Do 5 plank jacks. Do three sets. (BTW, here's how to find your optimal heart-rate zones.)
Day 16
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Day 17
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Crouching Panther Plank
Place your wrists under your shoulders and your knees under your hips. Maintaining a flat back, lift your knees two inches off the ground.
Hold this position hovering off the floor for 75 seconds; do three sets. (Prefer standing core workouts? Start here!)
Day 18
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Low Side Plank, Rotate, and Leg Lift
Assume a right side plank position with your feet stacked and your left hand behind your head. Keeping your hips high, rotate your left elbow to your right fist, then lift the left leg off the right with control.
Repeat this sequence for 45 seconds on the right, then do the same on the left. Do three sets.
Day 19
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High Plank Reach
Assume a high plank position. Walk your hands as far forward as you possibly can, drawing your navel in and squeezing your butt.
Hold for 45 seconds; do three sets. (Related: A Strong Core is Crucial, But This Fitness Influencer Says a 6-Pack Isn't the Only Proof You're Fit)
Day 20
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High Side Plank/Hip Dip/Leg Lift
Assume a high right side plank. Dip your right hip down about 10 inches, lift back up to a right side plank position and lift your left leg off your right with control.
Continue in this manner for 45 seconds, then repeat on the left side. Do three sets.
Day 21
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Moving Lateral Panther Plank
Assume panther plank position. Maintaining a flat back and keeping your knees two inches off the ground, move your body to the right by simultaneously moving your right hand and right foot to the right a few inches, then your left hand and your left foot to the right. Move right for 15 seconds, then move left the same way for 15 seconds.
Continue for 75 seconds; do three sets.
Day 22
View AllDay 23
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Triceps Push-Up with Rotation
Bring your feet slightly wider than hip-width and perform one triceps push-up. Find your balance and lift your right hand off the ground to extend your right arm to the sky and open your right side chest to the right. Return your hand to the floor, perform another triceps push-up, and repeat with the left arm.
Continue this movement pattern for eight to 10 reps; do three sets.
Day 24
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Day 25
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Day 26
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Towel Plank Army Crawls
Start in a low plank with your toes on a towel. Maintaining a solid plank position, crawl forward on your elbows about eight "steps" each elbow, then crawl backwards about eight "steps" each elbow.
Continue in this manner for 60 seconds; do three sets. (Related: How to Build the Perfect Home Gym)
Day 27
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High Side Plank/Crunch/Toe Tap
Start in a right side high plank with right foot slightly in front of your left and your left hand behind your head. Pull your right knee into your chest while you crunch your left elbow to meet your right knee. Once back to your start position lift your left foot off the ground to tap in front of your right foot, then back behind it.
Continue this sequence for 60 seconds, then repeat on the left; do three sets.
Day 28
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Towel One-Legged High Plank Pull
Start in a high plank with the toes of your right foot on a towel. Pull your left knee into your chest and using your core, keep your left knee locked in tight while you drag your right knee into your chest, then back out for 45 seconds. Repeat the same movement with the toes of your left foot on a towel, right knee to chest.
Do three sets.
Day 29
View AllGet a Move On
Start in a high plank with toes on a towel, gliders, or paper plates. Walk your hands forward four steps. Open your legs wider than hip-width to a straddle (similar to a plank jack) position, five times. Walk your hands back four steps.
Continue in this manner for 60 seconds.
Day 30
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Crouching Tiger Push-Ups
Begin in a standard wide grip push-up position. Bend your elbows to form a 90-degree angle between your biceps and forearms. At this point, do not come out of your push-up. Instead, bend your knees and press through your shoulders to glide your body back so your knees are beneath your hips. Straighten your legs to transition into a wide downward dog position. Lift high onto your toes and articulate your spine to perform a rolling wave back to your start position.
Do 10 to 12 reps; do three sets.