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the dreaded PLANK challenge is finally here :)

the dreaded PLANK challenge is finally here :)

So, here it is people :) a little challenge from me...1 exercise, 30 days, calendar attached :) not going crazy and only going to 120 by the end of it (hopefully :D )

a bit about plank:

The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:

Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominal.

Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

Muscles involved in the side plank include:

Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal oblique.

Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings

(this information is taken from Wikipedia)

I also found a useful video about plank taken from youtube:

please watch the video, as I am not there to see if you are doing it right and I don't want anyone to hurt themselves *love*

No cheating :) make sure to report your second, stick to the seconds, if it will be too difficult, stick to seconds you are comfortable doing and following day try to put few extra ;)

So, I hope this post finds everyone well and let the challenge begin! get your friends/family/work colleagues involved...the more the merrier!

love bubblygoskinny

p.s. I do mine around 1pm ;)

177 Replies
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Thank you for hosting this bubblygoskinny 😊. Good luck everyone!!

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so, I just did my 30 seconds (I am on day 4) and I must say, it was a mission lol....but I did it...very shakie last 10 seconds lol...anyone joined me yet? :D

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Only saw this yesterday. I’ve promised myself a 2 minute plank by Christmas πŸŽ„ Did my first one this morning (a pyjama plank) and as someone who hates exercise Ithought, yes,I could spare a couple of minutes every morning before breakfast! Thankyou :))

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I'm in! Thanks for hosting. Will you post every day?

15 secs done on day 1. 120 secs seems like a distant dream!

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it sure does, doesn't it! but if you do each day it should help....well...I made it once as far as 80 secs....so hopefully will make it to 120!

and in regards to posting, I will be using the same post and replying to it each day :)

and thank you for joining me :D xx

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Hi bgs. Count me in πŸ˜ƒ . I did mine in yoga class this morn tho dont know how long as it wasn't timed. But im a newbie to yoga and pretty rubbish so probably near the lower end. But if it gets me on the floor daily it's gotta be good xx

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Lol I love your optimism!! Well done!!!

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Managed 30 secs - just - of the second version on video (forearms still on floor rest raised). Haven't seen the others before.

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30 seconds is what I did yesterday, nearly killed me!! :)) I have a break today and back to 30 secs tomorrow!! I do a simple straight legs and on my elbows one xx well done for your 30 secs xx

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Hi, thanks for posting this nice challenge. I am also in with 30 secs.

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30 secs is good!! I am scared to get to 1 minute but I believe in us! Xx keep it up, you are doing great!xx

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Hi bubblygoskinny, thanks for posting this challenge :)

I would like to join in. Last time I did a plank challenge I fell by the wayside so I will try to get further this time :)

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I’d love for you to join us!!xxx I will make sure to keep up an eye to be here every step on your progress and cheer you up xxx

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Hi bubblygoskinny I’m going to have a go at the challenge will start tomorrow as signed in late today. Going to take it slow at start with 15sec as suffer with back problems but a strong core is good.

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Hi Hothand! Just be careful not to hurt your back and only do what

You can :) and I will be here to cheer you all the way :) xx

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It’s tomorrow now!! Can’t wait to hear how you got on xxx

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PS forgot to say you've done a brilliant job in putting the challenge post together!

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Thank you cheritorrox πŸ€—πŸ˜šβ€οΈ

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I started today, day 1 15 sec, after day 4 think it will get hard but want to keep up.

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You can do it!! If I can and I have so much weight pulling me down and making it hard but I believe in us xx well done!!

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I managed 16secs 😠 puppy bouncing on me and trying to lick me to death didn't help. O/h timed me and I'm sure he was counting on the slow side πŸ˜€ but I will try for 20secs tomorrow. Lol xx

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Well done you!!! Bouncy puppy makes it even more of a challange 😬πŸ’ͺπŸ»πŸ˜‚ keep it up xxx

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Hi Bgs, well tried to do some Pilates stretches and strength building excerise and did the plank only managed 15 secs but feel motivated to carry on. Thanks for the support X Great challenge

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15 seconds is what I started too! Well done, can’t wait till your tomorrows result xxx

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Hi, 2nd day, did 30sec. again. I know, it's not strictly to the plan, but 30sec is managable.

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Very well done!!! 2 days done, 28 to go...we will be so fit by the end of this 😏😬 xxx

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Went to gym again today and tried after was nicely warmed up and stretched - 30 secs seemed much easier so I carried on and got to 55 (I should save it but will count it as my second 30). I'm already getting confused on what day it is - are we starting from Day 1 here? i.e it's Day 2 today? I think this might get unmanageable all in one thread - how about new one every 5 days?

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I will shave a look and see what’s best option! Thank you for your suggestion ! Lots of people joining in at later days, I have a copy o printed out and I follow not to confuse everyone but I will speak to lovely admin and see what say they xxx and well done for your 30 seconds xx

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I’m going to print the chart off and cross off each day. P.S. on my first day, I realised I did the 15 seconds holding my breath with concentration- that can’t be a good long term approach!!

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Now this is something I can join, I used to do plank in my gym days .Will have to start tomoro but will give it a go for a month …!

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So glad you are joining us ! Feel so lucky to have you all doing this challenge with me!xxx

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I'm in! I rather like planks actually. I can definitely do over a minute already, but I'm weird and can't stand not doing things in their proper order, so being the first day for me, today's was only 15 seconds.

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I understand you completely :))) I am like that myself 😬 glad you are joining us xx

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Day 3 (sunday) 30 secs at home. It's def harder when not warmed up by other stuff first! Recommend everyone at least does a bit of stretching as the seconds get longer!

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You are doing great one more day and then you have a rest day!!’keep it up xxx

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Thanks for the advice I will stretch first

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My day 2 got my 20 seconds! 25 sounds difficult. Good luck all.

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It’s not a lot harder than 20! You’ll be just fine and keep us updated with your results xxx

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I will, I’m in it now!! Thank you

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Ill start tomorrow morning !

I used to be pretty good at the plank so well see how unfit ive let myself get - again! xx

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Looking forward to hear all about your first day tomorrow!xx

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I'm up to day 3, 25 secs was more of a challenge, tomorrow is going to be tough I think!

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It will be ok! You can do it :)) xx

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I did 30s but only just!

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yeah, its a struggle..but it will be ok!!! just keep trying or doing the same! and then the following day try a couple seconds extra ;) xx I believe in you!

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This was my day 3, did 30 secs again. Good luck all!

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Well done!! Did my 30 seconds today, made my partner do it and our dog was all over us tooπŸ˜‚πŸ˜‚ you doing great!!! Keep it up!xx

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I think the plank challenge collectively should submit some minutes to the A - Z of sports challenge (can't remember exactly what it's called now we've made it to the moon!). And each second should count for more coz of the effort involved!

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Day 2 done. 😁

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You are with me rabbit. On to day 3 tomorrow

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Day 3 for me 25 seconds done.

Thanks for hosting this.

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Well done G1nny!! x

I just done mine (I am on day 7) 35 seconds lol and it's proven to be very difficult....I didn't think I'd make it!!

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That sounds very hard. Glad you made it

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Day 4 (Monday 12th) 30 secs twice at pilates! (first one was very wobbly so tried again when we'd finished - again, easier when all warmed up!) xx

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indeed, I noticed when doing pilates we stay there for like 1 minute and I can do it, but now at work...only 35 secs and already a struggle....

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Like I say easier (and probably better for you) with at least a couple of stretches!

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Hi, just did day 4 - 30 sec. Tomorrow is rest day :)

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yay you!!! well done!!!! day after tomorrow I have a rest day too!! xxx

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Day 4 for me and I made 30 seconds.!

Very excited. Good luck everyone.

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I am on day 8, just did 40 seconds! its getting harder and harder for me, but I keep on doing it :D

glad I am not doing it by myself!!!

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Well say 3 and 21 secs and 21 squatts

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well done!!

I have my kettlercise class today....there will be all sorts of squats there...I am dreading It :D

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Totally forgot to post yesterday, but Days 3 and 4 are now done! 😊

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Hiya my darling... how are we getting on today? just done my 45 seconds....was a struggle, but noticed that first 20 seconds are so easy, when before I was struggling from 1st sec!! :D

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Hi BGS, sixth day, I did 35 secs and that was a bit harder than the 30 secs. What a surprise :)

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Well done!!!! Keep on it! I still don’t believe I can do 2 minutes at the end of this, but we shall see!!xx

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Days 5 & 6 (tue & wed) - 30 & 35 secs (didn't do rest day as was at gym anyway)

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well done :) let me know how you get on with 40 secs xxx

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Day 6 done. Not sure if I'll manage day 7, but I'll give it a go tomorrow!

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you'll be fine!! I believe in you :) xx

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Hi, day 7: 35 secs done.

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its only going to get more interesting and challenging from here!!! looking forward to your further results!!! you are doing great!!!! xxx

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So day 1 - 15 seconds completed.

What have I let myself in for 😱

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lots of fun!!! you let yourself into lots of fun :D and planking :D xx well done for you first 15 seconds!!

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Fun!!! Lol πŸ˜‚

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Day 7 (Thurs 15th) Cocked it up a bit today - decided to do plank in pilates class when they were doing something else & managed 35 ... then it came to pass not long after that we ALL had to do it for what seemed like a minute - er, I collapsed after losing count at about 30!!

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that means you already done over a minute and it doesn't matter if it was in 2 different sets!!! well done!! keep going!!xxx

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Days 5 (rest) and 6 (30 sec) done!

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Excellent work!!!! :) xxxx

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Day 8: 40 secs done. It get's harder...

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Well done, bring on 45 secs tomorrow!!

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I am on 45 secs today...I am dreading tomorrow!!! lol well done for your 40 secs!!!!xxxx

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Day 8 done - actually found it a tiny bit easier than yesterday much to my surprise.

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that's what I thought, first 20 secs now are very easy!!! xxx well done you :) xxx

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So Day 2 done and I have to admit to finding it quite hard. I am attempting to do it on forearms and toes, but feel I may need to revert to knees on the ground. I shall see how I go. I used to be able to plank for a minute in pilates around 3 years ago, but not sure that is going to happen very easily now!

Hey ho - lets see what tomorrow brings :)

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you will be fine!! find the right one for your, and it doesn't really matter which one your are doing as all planks have their on pluses!!! keep on it, you are doing great!!! and its great to see you joining us xxx

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I’m on day 7 and made the 35 seconds

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Well done!!!! Can’t wait for you to do 1! 😬😬😬❀️

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Day 8 (friday) done! (twice if we're counting the seconds up!)

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Well done keep it up!!! :)))

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On day 6 and did 32 secs and 30 squatts so far so good

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You are so good to do squats as well!! Xx

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Good morning! Day 9, I did 45 secs, tomorrow I have a rest day. One third of the 30 day challenge is done.

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Love a good rest day hehe ;) you are doing great!!!cx

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Days 7 (35 sec), and 8 (40 sec) done! 😊

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Very good!!! How are you finding it?xx

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It's fine still. I'm a little out of practice, but 40 sec is still no problem. 😊

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Well i started Monday and hit 40 seconds each day except today where i got just over a minute ! I do it in front of a mirror to make sure im Not cheating by lifting my bottom up too haha bloody hard once i get the ahakes though

Phew ! πŸ˜‚

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Oh my god!! Well done!!! I still have to do mine today and I am dreading it !!!

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Day 8 40 seconds and I made it. Good luck all fellow plankers.

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β€œFellow plankers β€œ lol I love it!!! Well done!!!xx

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πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚ fellow plankers !

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Day3 - 25 seconds complete 😊

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Very good my dear!!! Keep it up xxx

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Day 9 managed 55 (so 10 in credit!) but getting to 2 min seems totally unattainable! still, lots of practice to come before that which is the point I spose! .)

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Well done!!! So proud of you!!!!xx

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Day 4 completed - 31 seconds on the stop watch.

For everybody that takes part in the Time to Get Moving Challenge, don't forget to add up your seconds over the week, every minute counts :)

Have a great day everybody :)

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If @bubblygoskinny has a record of everyone might be easier if she posts the total!

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Hi, have just read your plank plan and most of the replies you've received. What a good plan! - at my age, 75, can think of all sorts of reasons not to do it, bad knees etc, but am determined to have a go! Will look at the video first.

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120 seconds is far more realistic; I attempted a challenge a couple of years back and by day 30 you we’re meant to be able to plank for 5 minutes. I never got there. I am going to give this a go! .

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Just did Day 9 45 seconds was difficult.

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Well done :)

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Day 9 (45 sec) done! Tomorrow's a rest. 😊

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Well done, enjoy your rest day :)

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Day 11 done, another 45 secs, very challenging. But starting to believe that a minute might be possible. Can't imagine 2mins!

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30 seconds was hard, not sure I am going to make the 45 by the end of the week.

Well done :)

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Day 8 and 35 secs and 35 squats , starting to feel it a little bit but keeping going .

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Well done dish :)

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Today was easy - day 5 rest day 🀣

I did swim 52 lengths today so feeling virtuous :)

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Hi, day 11: 50 secs done, the last secs were challenging.

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Hiya everybody, sorry been very busy last few days, you all Doing so great! I find it very challenging , supposedly I will be able to do a minute tomorrow πŸ˜©πŸ€¦πŸ½β€β™€οΈ sounds unbelievable, anything from 45 seconds is such a struggle for me but I intend to keep it up! I believe in you all to do it with me! I shall be back to my chatty old self tomorrow but for now, keep it up, you all doing great xx

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Hello bgs, today on day 12 I did again the 50 secs. I am already looking forward to the 1min :)

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Bring on a minute!!

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Ugh, day 12 done. Determined now to get to at least be comfortable doing a minute.

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50 seconds is great as far as I'm concerned Salcheq.

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So I nearly forgot today. Usually do it first thing in the morning.

Day 6 - 30 seconds. I found it really hard tonight to do this, it was much easier on day 4. Maybe its because its the evening and I'm tired.

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It's definitely easier when warmed up and feeling fresh :)

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Sunday was rest day which is just as well as I did SFA all day except watch rain! Day 11 Mon 19th went fine at pilates - managed a 55 and a 60. Day 12 today at gym seemed great with a 60 but when I tried another one later I collapsed at 25 - knackered from other stuff I spose!

Are you adding everyone's for the minutes challenge or should everyone do their own? Bet it looks quite impressive to see the total from all the blankers!

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I have only done my own minute for challenge. Not everybody on this challenge belongs to the other challenge.

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Good morning everybody, day 13, 55 secs done.

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You are doing so great!! :) xxx minute tomorrow!!! Eeek!!!

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Yay! Well done!

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Days 11 (45 sec) and 12 (50 sec) done! 😊

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Hey Rabbit81, how are you getting on? did you manage to do 1 minute yet? xx

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Good morning everybody! It's day 14 and finally: 1min done! This was really tough.

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Me too and I can't quite believe it!! Looking forward to a rest day and another day at 1min before having to try more.

Well done!

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completely forgot to do Day 7

Last night completed Day 8 - 40 seconds - this was hard late last night.

This morning completed Day 9 and managed 50 seconds, bit shaky but felt good :)

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Good morning everybody! Yesterday was a day of rest. Today: day 16. By chance I did 65 secs - 5 more than on schedule. Hope to read a lot of results from you. :)

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Good morning! on day 17: 65 secs, felt a bit shaky but it's done.

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Didn't do day 13 on wed 21st but did the 55sec plus 60 for day 14 on thursday. Day 15 was rest, day 16 (sat 24th) 60 done (at home and hard!). Trying to work up enthusiasm to go for 65 today - really not in the mood! :)

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You can do it!

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sorry been quiet lately, been trying to sort out my pains :) you can do it dear!! and we are here to lighten your mood....xxxx

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Hi bgs, how are you doing? Day 17 unbelievably for me, 65 secs. Every day I think I can do it and I just about hang on!

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Well done Salcheq, I should be doing a minute by the end of the week - we shall see.

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of course you can do it :) by now all your muscles start to get used to it now!! keep it up you are doing great!! xx

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Day 10 yesterday - rest day.

Day 11 today should be 45 but I did 50 again without the shakes😊

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Well done! I also do sometimes more. :)

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sounds like your core is getting stronger!! well done, keep it up xxx

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Hi bgs, on day 18 I did 75 secs, 5 more than planned.

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you are doing so great! my shoulder is finally feeling better, so I am going to go for 1 minute again, as that's there I stopped as my shoulder decided to give up on me!!! keep it up, hopefully will catch up with your results soon :) xx

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Thank you bgs! :) If your shoulder is not fully ok then it's maybe better to have some days rest.

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Day 12 - got my self a bit confused and have just managed 55 seconds, should have been 50 - never mind, I shall do 55 again tomorrow to consolidate it as I have to admit that extra 5 seconds was haaaard 😰

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oh, 5 seconds more and it will be 1 minute!!!! eeek, so excited for you!!!!!

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Think I might make sure I am fairly comfortable with the 55 before I push for that πŸ˜‰

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Great to see how everyone is doing day 15 for me 38 secs and 38 squatts

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Ooh, good plan, I should add some squats and lunges. I like doing the plank in the middle of a session of pilates, but don't always have the time.

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Good morning, day 19: 75 secs done. Next days I will probably stay with the 75 secs.

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We're both still on track, amazing!

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Got my day 19 and 20 mixed up, so had a rest day yesterday and did 75 secs today. Hardest yet. I shall go on to day 21 tomorrow and do 75 secs again. First time I've ever felt I might actually get to the 2 mins.

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Keep forgetting to post -but have been working hard at it! Sunday (25th) Day 17 - 60 (plus another attempt that collapsed after 30..); Day 18 - 2 of 70 at pilates & 1 of 60 at gym; day 19 - 75 for first time ever!; day 20 (Wed 28th) wowee! at various intervals while at gym - 70, an 80 AND A 90! Reckon that deserves a rest day tomorrow.... :)

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Good morning, on day 21: 80 secs done. 9 days to go! :)

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Good morning, day 22: I did again 80 secs.

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Hello, on day 23: 85 secs done. The last seven days will be quite tough - from 85 secs +35 additional secs to 2min! Looking forward to reading about your progress :)

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Brilliant, are you finding it really tough now? I know I am.

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Yes, it's tough. But otherwise it wouldn't be a challenge. ;) The nice thing about the challenge is that I do now every day some strength training.

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I've been remiss and relapsed - since last wed (28th)when I go to 90 I've only tried once and struggled to 60. We've got pilates today after no class last Thurs so I'm hoping that will help! I'm going to do a "re-start" at 40 minimum and stick it in the advent challenge thread. Will still post here too in case BGS comes back! :)

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Day 23. Body is quietly screaming. Can't wait for the next rest day! But I can see my abs.

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Good morning! Day 24, 90 secs done.

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Hello, yesterday I had a break. Today, I did 100 secs, 5 more than planned. Only four more days to go :)

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Hello, today I did again 100 secs, 3 more days to go...

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I've got to try 105 secs today, don't think I'll make it, but I'll try.

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I keep my fingers crossed :)

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Good morning, today I did 110 secs. It's really a challenge.

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Good morning everybody, today on day 29 - finally 120 secs done. It was a struggle as I thought the timer of my phone wouldn't work but at last I heard the nice sound that the 2min were reached :)

Salcheq I hope you keep going!

bubblygoskinny Thanks for initiating this challenge!

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Thanks, I admit I'm slipping a bit now, but still going and still trying, I will get there! And I'm going to keep going to Christmas at least.

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Thanks I will start this today. I will be useful to tighten my core while loosing some weight . Cheers !

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Might be best to post it as an advent challenge for now ... hope we can get in touch with BGS and revive this one early in new year :)

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