Categories / Strength & resistance
Featured in: Best exercise for belly fat
Plank and Core Challenge
30-day progression of core holds.
How to start
Hold a plank on your knees or toes for 20 seconds, rest, and repeat. Keep your body in a straight line and breathe.
How to progress
Add 5 to 10 seconds each week and add variations such as side planks. The 30-day challenge raises the time steadily.
What the evidence says
Evidence: limited
We found no trials of the plank challenge. Planks are an isometric (static) exercise, and a 2023 review of 270 trials found that isometric exercise was among the exercise types that reduced resting blood pressure, though not all isometric work is planks. A strong core helps with posture and everyday movement but has little direct health evidence on its own.
Take care: Stop if your lower back sags or hurts. Do not hold your breath: breathe steadily. People with high blood pressure should avoid long breath-held holds.
Sources
12-week starter plan
Do a short daily session. Hold each plank with good form, rest, then repeat.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Core holds and floor exercises (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Squeeze your glutes and brace your abs.
- Keep your neck in line with your spine.
- Breathe throughout.
Common mistakes
- Sagging at the lower back.
- Holding your breath.
- Chasing time at the expense of form.
Kit and cost
Free Approximate UK prices.
- A mat (optional, about £10)
- A clock or timer
Frequently asked questions
How long should I hold a plank?
A good-form plank of 30 to 60 seconds is a solid aim. Longer is not necessarily better.
Do planks give me a flat stomach?
Planks build core strength but do not remove belly fat. Overall diet and activity influence body fat.
Is it safe for back pain?
Many people with back pain are given core exercises, but speak to a physiotherapist first.
Good for: Strength Back & posture
Compare with similar options
| Plank and Core Challenge | Isometric Holds | Resistance Band Training | Machine Circuit | |
|---|---|---|---|---|
| Typical session | 10 min × 7/wk | 15 min × 4/wk | 30 min × 3/wk | 45 min × 3/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Free | Free | Low cost | Moderate cost |
| Equipment | No equipment | No equipment | Basic kit | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | moderate | moderate | moderate |