proofdays
Join the beta PLANK · 30 DAYS
Thirty days of plank, a minute at a time.
A plank challenge takes almost no time and builds a steadier core. Count total minutes a day, split into holds you can keep with good form.
Count total time, not one long hold
Three 40-second holds with good form beat one shaky two-minute hold. Aim for a daily total and split it however you like.
A 30-day plan
| Week | Total a day | Holds |
|---|---|---|
| 1 | 1 minute | 3 × 20 seconds |
| 2 | 1½ minutes | 3 × 30 seconds |
| 3 | 2 minutes | 3 × 40 seconds |
| 4 | 3 minutes | 3 × 60 seconds, or add side planks |
Plank form
- Forearms under shoulders, elbows bent at 90°.
- One straight line from head to heels; don’t let hips sag or pike up.
- Brace as if about to be poked in the stomach, and keep breathing.
- Stop the hold when your form goes, not when your willpower does.
Track it in ProofDays
Set it up as Plank, 1 minute a day, 30 days.
- Set the target once. Reps, minutes, or simply done. Pick the length (3 to 365 days) and how often: every day, or every 2 to 7 days with rest days that never break your streak.
- Stamp the day. One tap when you are done. Log extra reps whenever you do them; the total counts them all. A reminder at the time you choose, and a gentle nudge at 8 pm if you haven’t stamped yet.
- Miss one, keep going. Each challenge has a Streak Shield that covers one missed day automatically.
- Keep the proof. Take an optional before photo. At the end you get a before-and-after proof card and a short reveal video. Both are free to share.
- Bring someone. Invite a partner or a small group to the same challenge and cheer each other on.
These plans are general ideas, not medical advice. If you are new to exercise, pregnant, recovering from an injury or have a health condition, check with a doctor or physiotherapist first, and stop if something hurts.
Questions
How long should a beginner hold a plank?+
Twenty to thirty seconds with good form is a fine start. Add time each week.
Is a plank every day okay?+
For most people, short daily planks are fine. Take a rest day if your lower back aches, or plan the challenge for every 2 days.
How do I track plank time?+
Set a minutes target in ProofDays and log your time each day; the day is stamped when you reach it.