5 Minute Plank Challenge

January 24, 2018 Mona No comments exist

Hi there, hope you’re all doing well! We’re continuing to move strongly through 2018 so today I have for you a fun 5 minute plank challenge. This is a great, quick workout that will help you strengthen your core and tone the muscles.


Planks are one of the best bodyweight exercises and should be a staple in anyone’s workout routine. If you aren’t including planks in your workout start doing so.


Other than the fact you can do planks anywhere without any equipment, they are amazing because they work all the major muscles in your body.


When you’re in plank the following muscles are working:

  • Erector spinae
  • Rectus abdominis
  • Transverse abdominis
  • Deltoids
  • Biceps
  • Triceps
  • Trapezius
  • Rhomboids
  • Pecs
  • Quadriceps
  • Gluteus maximus
  • Obliques (when in side plank)

It’s incredible how such a simple exercise can work and strengthen so many muscles. Given the fact that planks primarily work your core, they improve posture, balance and keep your back strong and healthy.


If you’ve never done a plank then I suggest you practice and get good with it before doing this 5 minute plank challenge. 5 minutes might not sound like a lot but it is actually pretty tough and requires a lot of strength.


I would like to mention that throughout these 5 minutes you are not allowed to rest your knees on the floor. So the whole time you’re in plank, you just move from one plank variation into the next.


It’s gonna be tough but I know you can do it, so without further ado, let’s destroy this 5 minute plank challenge!



5 Minute Plank Challenge


High Plank – 1 minute

How to perform:

Begin on all fours, placing your palms directly below your shoulders and your knees in line with the hips. Press firmly through the palms and extend one leg back, then the other. Your body should create one straight line from head to toes.


From here tuck the pelvis and draw your naval toward your spine. Ensure your core is engaged and your glutes tightened.


Keep your gaze down and slightly ahead of you. Congrats, you’re in plank! Now hold this position for a minute.



High Side Plank (R) – 30 seconds

How to perform:

Without resting your knees on the ground, move from high plank directly into side plank. Do this by placing your right hand in the centre of your mat. Rotate your body so your right hip is facing the floor and your left hip is facing the ceiling.


Depending on your core strength and balance, your left foot can either be stacked on top of right or placed on the floor. Extend your left arm toward the ceiling or place it on your hip. Hold here for 30 seconds.



High Side Plank (L) – 30 seconds

How to perform:

Repeat the same action on the other side by moving from right side plank through high plank into left side plank.



Low Plank – 1 minute

How to perform:

Moving on to the next exercise, from high side plank come back to high plank then lower down onto your elbows. Keep in mind your elbows should be directly below your shoulders.


Once again your body should create a straight line from the crown of your head to your toes. Tuck the pelvis, draw your naval toward your spine, engage your core, quads and glutes. Keep the head in neutral position by looking down and slightly ahead.


Create either two parallel lines with your forearms or clasp your hands together. Breathe and stay in this position for one minute.



Low Side Plank (R) – 30 seconds

How to perform:

For low side plank you’re going to do the exact same thing as you did for high side plank, except now you’re using your forearm as the base of support. Hold the low side plank for 30 seconds before switching to the other side.



Low Side Plank (L) – 30 seconds

How to perform:

Move from right side plank through low plank into left side plank. Keeping the core, glutes and quads engaged throughout the whole time and your spine neutral. Stay in this position for 30 seconds.



Spiderman Plank – 30 seconds

How to perform:

You can do Spiderman plank low on your elbows or high on your hands, it is up to you. Come into a plank of your choice then try to touch your right elbow with your right knee. Return to plank position and repeat on the left side. Keep alternating sides until 30 seconds is up.



Rocking Plank – 30 seconds

How to perform:

Last exercise to finish off the 5 minute plank challenge is rocking plank. Once again you are going to begin in either a high or low plank.


From plank position you are simply going to rock front then back for 30 seconds. Do not forget to squeeze your glutes and engage your core.


A woohoo! 5 minutes is up and now you can drop down to the floor and think about how awesome you are; congrats! However, don’t stay on the floor for too long, you have to stretch the muscles you just worked. Stretch, cool down, drink lots of water and have a lovely day.



I value your opinion so let me know in the comments what you thought of this 5 minute plank challenge, how it went and how it made you feel.


Stay awesome,

M, xo

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