Four Week Plank Challenge for a Strong Core

One of my goals with this little blog world is to remind people that our goal is to be HEALTHY, not thin, ripped, skinny, pretty, etc.  When we focus on health, we can engage in activities that will benefit us in a variety of different ways, not just according to the scale.  This month-long plank challenge will do just that.  You’ll strengthen yourself both physically and mentally and start the next month healthier than this one!

Follow along with me, and let’s get strong together!

First, let’s talk about the moves.  You’ve probably done plank a time or two, but to be clear on the variations used, let’s go over them.


On your forearms, hands flat on the floor, body in one straight line from head to toe.

Plank Hip Dips

Starting in original plank pose you will twist your hips from side to side, as if trying to put the side of your hips on the floor.  The most common error in form is raising your booty too high.  Stay in that straight line while you sway!

Side Plank

Similar to the traditional plank you’ll hold your body in a straight line on either the left or right hand.  Feet stacked, or top foot in front if you are unsteady.

Spiderman Planks

Start in a straight-arm plank and bring your knee to the outside of your elbow.  Be sure to keep your hips down!

Spiderman Planks
Side Plank

Do you have another plank variation that you love?  Mix it in the challenge!

Adrienne is a Certified Exercise Physiologist and holds a masters degree in Exercise Science. Her passion is to help people find a healthy balance between #IIFYM and #YOLO.

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