90 day plank challenge

About this 90 day plank challenge

90 day plank challenge

Intensity level: beginner/intermediate

Benefits: trains the core stabilisers that pull the abdominal area flat and protect the back from injury

Safety: please read the general safety information here

What you need: an exercise mat isn’t essential, but you will probably be more comfortable using one. See an exercise mat buying guide here.

Please also be aware that static contractions like plank holds can cause an increase in blood pressure. This is not a problem for healthy individuals, but if you have high blood pressure it’s not advisable to do static holds.

 90 day plank challenge chart

The chart shows the reps for each exercise every day and instructions for the exercises are below the chart.

90 day plank challenge chart5

Exercise instructions


Side plank

Knee to elbow plank

Benefits and disadvantages of the plank

Having a strong core flattens the abdominal area and protects the spine from injury. It also improves posture and movement patterns. The plank is a simple exercise you can do anywhere that trains the deep core muscles. However, it has its limitations. While it may be a useful addition to a core training program, for best results dynamic exercises (that is, exercises where you move rather than hold onto a static position) should also be included.

Benefits of the plank

  • It focuses on the core muscles. You will be very aware that they’re working when you do the plank correctly.
  • It’s easy to progress by adding a few seconds at a time.
  • You can do it anywhere and don’t need any special equipment.
  • It also strengthens your arm and shoulder muscles.

Disadvantages of the plank

  • It’s a static exercise, which is not suitable for everyone, as noted above.
  • It’s not a functional exercise. We are training our core muscles in this position only and may find that it’s not so easy to coordinate engaging them when we’re active in every day life.

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