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Ab Exercises for Women

Fitness Quest: 5-Minute Plank in 30 Days

Five minutes of planking plank may sound like an impossible goal, but this plan will get you there in just 30 days.

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Planks are the perfect way to build core strength and endurance, while whittling your middle at the same time. A five-minute plank may sound impossible, but it’s well within your reach — trust us.

All you’ll have to do is add a few seconds to your plank each day during the 30-day plan below and you’ll hit that five-minute mark and complete your quest. Make sure you’re properly warmed up before enduro-planking and remember to breathe!

Check out the video below for some plank basics and expert form tips from certified trainer and American Ninja Warrior competitor Angela Gargano before you begin your quest.

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The following plan will prepare you to do a 5-minute plank in just 30 days!

Day 1
10 seconds
Day 2
20 seconds
Day 3
30 seconds
Day 4
50 seconds
Day 5
50 seconds
Day 6
1 minute
Day 7
1 minute 10 seconds
Day 8
1 minute 20 seconds
Day 9
1 minute 30 seconds
Day 10
1 minute 40 seconds
Day 10
1 minute 50 seconds
Day 12
2 minutes
Day 13
2 minutes 10 seconds
Day 14
2 minutes 20 seconds
Day 15
2 minutes 30 seconds
Day 16
2 minutes 40 seconds
Day 17
2 minutes 50 seconds
Day 18
3 minutes
Day 19
3 minutes 10 seconds
Day 20
3 minutes 20 seconds
Day 21
3 minutes 30 seconds
Day 22
3 minutes 40 seconds
Day 23
3 minutes 50 seconds
Day 24
4 minutes
Day 25
4 minutes 10 seconds
Day 26
4 minutes 20 seconds
Day 27
4 minutes 30 seconds
Day 28
4 minutes 40 seconds
Day 29
4 minutes 50 seconds
Day 30
5 minutes!

Badassery Badge

Think you’re a badass? Want to take it to the next level?

Doing a standard plank every day can get boring. Boost your badass quotient (and sideline boredom) by choosing two days a week and performing a variation. Plank on your forearms, with one leg lifted, with alternating knee-to-elbow — whatever you can dream up is fair game.

Check out the midpoint and final check-ins with Gargano, and check out more Fitness Quests here!