30-Day Plank Challenge for Busy Parents

Strengthen Your Core in Just a Few Minutes a Day

As a parent, finding time to put your health first may be challenging.  Juggling work, child-rearing schedules, prepping meals, running errands, play time… that all sounds like a workout in and of itself! Lack of sleep, little exercise, poor food choices, and unhealthy habits can zap your energy and make the juggling act seem impossible. Instead, try making exercise a priority. This shift may help you sleep better and form better eating habits. (Easier said than done, right?)  

Your core is your powerhouse and is a great place to start. Core exercises can help strengthen muscles, build stronger bones, reduce back pain, improve posture, build endurance, and boost metabolism. This easy-to-follow 30-day plank challenge can help strengthen your core in just a few minutes each day. 

30-Day Plank Challenge

Each day of the challenge, you will gradually increase the time you spend holding a plank.

You will begin with a 20-second plank, and by the end of the challenge, you should be on your way to a strong 5-minute plank.

Day 1	20 seconds	Day 16	2 minutes
Day 2	20 seconds	Day 17	2 minutes
Day 3	30 seconds	Day 18	REST
Day 4	30 seconds	Day 19	2 minute 30 seconds
Day 5	40 seconds	Day 20	2 minutes 30 seconds
Day 6	REST	Day 21	2 minutes 45 seconds
Day 7	50 seconds	Day 22	3 minutes
Day 8	50 seconds	Day 23	3 minutes
Day 9	55 seconds	Day 24	REST
Day 10	1 minute	Day 25	3 minutes 30 seconds
Day 11	1 minute	Day 26	3 minutes 30 seconds
Day 12	REST	Day 27	4 minutes
Day 13	1 minute 30 seconds	Day 28	4 minutes
Day 14	1 minute 40 seconds	Day 29	4 minutes 30 seconds
Day 15	1 minute 50 seconds	Day 30	5 minutes

5 Different Types of Planks for Every Skill Level

Whether you are a beginner or a pro, incorporating different types of planks into your routine can help you strengthen your core muscles. With these variations, you can challenge yourself, avoid boredom, and take your plank game to the next level. So, get ready to feel the burn and try out these different planks during the 30-day challenge.

1. Beginner: Forearm Plank on Knees

2. Beginner: Straight Arm Plank on Knees

3. Intermediate: Forearm Plank

4. Intermediate: Straight Arm Plank

5. Advanced: Plank with Alternating Shoulder Taps

3 Quick Fit Tips for Busy Parents:

1. Put Fitness on the Calendar

If you play tennis, cycle, do yoga, etc., try scheduling each session for certain days and times of the week. Let your family and coworkers know that you are in a yoga class on Mondays 5-6pm, so don’t try to call!  If you do not schedule fitness, it may not happen—it’s so easy to say you’ll start tomorrow.  A regular fitness routine can keep you strong and sane.

2. Be Prepared to Work Out

Create strategies that help ensure that you accomplish what you set out to do.  Keep exercise clothes and sneakers in your car or office so you are less likely to use the excuse that you can’t work out because you forgot your gear.

3. Use Your Daily Tasks to Get Stronger

We all know that we should be pushing ourselves when we work out, but there are small adjustments you can make outside the gym to prioritize fitness. On top of playing with your kids, try to always take the stairs or park a little further away from the store.

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. This workout is merely a suggestion and should be adjusted to fit your individual needs and goals.