Adding a strength-training component to your exercise routine helps you burn calories even at rest. This 30-day plank challenge, designed by personal trainer Daniela Goode, is one of the best ways to develop core strength in as little as two minutes a day. Bonus: The variety of plank holds challenges multiple muscle groups from head to toe.
Pick your plank | Easy exercise how-to:
Lie on front, then come up onto forearms and toes, keeping elbows under shoulders. Form a straight line with your body; avoid dipping hips!
Lie on side, with forearm on the floor and legs stacked. Use core muscles to lift hips off floor, bringing body into a straight line. Keep elbows in line with shoulder and balance on side of foot.
3. Up and down
Start in basic plank, then raise body by pressing hands into a push-up. Return to basic plank. Halfway through your set, change the arm you usually start with, to ensure balance on both sides.
4. Leg raises
From basic plank, slowly lift one foot off floor, keeping hips level. Focus on stabilizing your whole body throughout the movement.
5. Around the world
Combine basic and side planks: Start in basic plank, then switch into a side plank. Return to basic plank, then switch to side plank on the opposite side. This is 1 rep. Hold each plank for 5 to 10 seconds, and aim for 5 reps.
6. Arm and leg raise
As you do the plank leg raise, extend opposite arm ahead of body, without curving back or dipping hips. Repeat on opposite side.
Start in basic plank. Keeping hips low and level, use core muscles to bring right knee forward toward right elbow. Return to basic plank. Repeat on the left side.