A progressive core challenge built like a training block, not a gimmick. Start at 20 seconds, finish at 5 minutes of total plank time, and measure exactly how far you've come.
The plank trains your core to resist movement, which is what it does all day: holding your spine steady while you lift, run, carry bags or sit at a desk. Like any good investment, the return comes from consistency, not intensity.
Your deep abdominals and obliques learn to stay switched on for longer, which supports your lower back.
Shoulders, glutes and trunk work together, which carries over to how you stand and sit.
A stable trunk transfers force better in squats, deadlifts and push-ups.
Five minutes or less a day. The real win is proving to yourself that you show up.
Time goes up a little every training day. Once holds get long, they're split into sets so your form stays sharp. Every 7th day is a rest day. Day 1 and Day 100 are max-hold tests, so you finish with a real number to compare.
Forearm plank only. Learn to brace: ribs down, glutes tight, steady breathing.
Forearm planks with a side plank set. Adds the obliques and hip stabilisers.
High plank and shoulder taps join in. More shoulder demand, more anti-rotation.
A mix of all variations, plus the hard RKC plank. Then a final max-hold test.
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| 1 | Kris Melbourne |
50 pts |
| 2 | Ashanand J. Jalandhar |
50 pts |
| 3 | Shamik G. Bangalore |
40 pts |
| 4 | Gurpreet P. Noida |
40 pts |
| 5 | Ramana Delhi |
20 pts |
The moment your form breaks, the set is over. Stop, rest 15 seconds, and finish the remaining time. That's still a completed day.
No. Every day has its own date, starting with Day 1 on 4 November 2026. Tap any past day in the calendar to log it whenever you're ready. Your streak counts challenge days in a row that you've logged, so consistency still shows on your scorecard.
Every training day completed earns 10 points, every rest day 5, and each max-hold test 20. At the end you earn a bonus of 1 point for every 1% your Day 100 max hold beats your Day 1 result (up to 100). The leaderboard ranks by points, then days completed, then whoever got there first.
Yes. You can log today and any past day, in any order, including the max-hold test on Day 1. Future days stay locked until their date arrives.
Go for a 20–30 minute walk and do some light mobility for your hips and upper back. Rest is part of the plan, not a break from it.
Yes. Do the plank from your knees, or split the time into shorter holds with 15 seconds of rest. Total time under good form is what counts.
Hold a forearm plank with good form for as long as you can, and stop the timer the moment your hips drop or rise. Both results are saved to your scorecard, and your improvement earns bonus points.
A harder plank: elbows slightly forward of your shoulders, then actively pull your elbows toward your toes and squeeze your glutes and quads as hard as you can. 20 seconds feels like a minute.
Planks are suitable for most people, but if you're pregnant, recovering from surgery, or have back, shoulder or blood pressure concerns, check with your doctor before you start.
A strong core is one piece. If you'd like nutrition, training and progress tracking designed for your goals, Phullyfit coaching is where we do that together.
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