A 30-second plank doesn’t sound that challenging, but you will be surprised how hard you can actually make it! Before we start with the challenge, we need the right plank form to work all involved muscles optimally.
What you will learn in this article:
The Perfect Plank Form
- Extend your legs: Keep them straight and strong.
- Tilt your pelvis backwards: Engage your abs and glutes.
- Protract your shoulder blades: Increase abdominal and serratus anterior activation.
- Tuck your chin: Maintain a neutral spine.
Now that you have the perfect plank form, let’s try the challenge at different levels.
Level 1: Knee Plank
The first level is the knee plank. If you can do this for 30 seconds, you can progress to the regular plank.
Level 2: Regular Plank
Once you’re comfortable with the knee plank, move to the regular plank. Hold it for 30 seconds before moving on to the next level.
Level 3: Long Lever Plank
At this level, you’ll not only increase the difficulty for your abs but also involve your lats and chest. It’s very similar to an Ab Wheel or Ring Roll Out, but instead of moving in and out of the position, you’re holding the hardest point the whole time.
Level 4: Extended Long Lever Plank
An even more challenging version, the extended long lever plank, pushes your strength and stability further.
Level 5: Superman Plank
The ultimate plank variation, the superman plank, requires maximum strength and control.
It’s also important to know that once you progress to the long lever plank you’ll not only increase the difficulty for your abs, but also involve your lats and even the chest.
At this point it’s very similar to an Ab Wheel or Ring Roll Out but instead of moving into and out of the position you’re holding the hardest position the whole time.
Why Make Planks Harder?
You might ask why you should make the plank harder instead of just holding the regular version for longer. Well once your body adapts to the classic plank, you mainly improve your endurance without gaining additional strength. It’s similar to weight training where you add more weight as you get stronger instead of simply doing more reps with the same weight. However holding a regular plank for a few minutes is still fine, but to increase your strength and build muscle effectively, you need to apply more stress and make planks harder.
Harder plank variations will also have a significant carryover effect for other core-focused calisthenics exercises and skills.
The Reverse Plank Challenge
Can you do the same with the reverse plank?
This exercise targets the often neglected muscles on the backside of the body.
Also, presents a significant mobility challenge for your shoulders while stretching your pecs and front delts.
Depending on the wrist position, it can also stretch your biceps.
Level 1: Low Reverse Plank with Bent Knees
The first level, the low reverse plank with bent knees, should be quite doable even if you lack mobility. Hold it for 30 seconds to progress.
Level 2: High Reverse Plank with Bent Knees
Increase the difficulty by lifting your hips higher.
Level 3: High Extended Reverse Plank
Extend your legs for a more challenging hold.
Level 4: Fully Extended High Reverse Plank
The most challenging reverse plank variation, this one requires maximum strength and mobility.
This exercise can also be quite challenging for your wrists, so aim for the most wrist-friendly position or use push-up handles to minimize the pressure on this joint.
Adding Variety to Plank Movements
To keep things interesting, try these variations:
- Plank Walk: Makes the static movement less boring.
- Long Lever Knee to Elbow Plank: Challenges stability and targets obliques.
- Long Lever One Leg One Arm Plank: Enhances balance and abdominal work.
- Reverse Plank Crab Walk: Tests coordination with a unilateral component.
- Reverse Plank Rocks: Increases shoulder stretch and rear delt work.
- Reverse to Side Plank: Challenges shoulder stability and works obliques and hip abductors.
Which of these planks can you hold for 30 seconds?
Advancing through these variations will significantly enhance your core strength and overall fitness. Visit calimove.com for more detailed workout programs and resources to take your fitness to the next level. If you want to see the full explanation, check out our new video below!
Watch the video CAN YOU DO THIS 30-SECOND PLANK CHALLENGE?
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