Plank challenge sticker printable to improve your core

The plank exercise works the deep core muscles – the ones that pull the abdominal area in flat.  They have to work hard to stabilise the body and hold it in a straight line when you do the plank. Holding the position correctly is hard work, which is why challenges are popular to gradually build strength. This challenge starts with a 10 second plank hold and works up to 100 seconds on day 30. The plank challenge printable is intended to be used as stickers, but you can use it as a whole sheet too.

To use as stickers, print onto a full page shipping label and then cut out with craft scissors or a craft knife.  For those with a cutting machine, there’s also a blackout version of the sticker sheet for easy tracing.

Plank challenge

How to do the challenge

Instructions for how to do the plank are below. Once you’re in the correct position, just hold for the time stated on the sticker each day.

Important note: the plank is a static exercise (i.e. one in which muscles are held in contraction).  Static holds can cause an increase in blood pressure, so are not suitable for anyone who suffers from high blood pressure.

Please read these general exercise guidelines before you do the challenge

Plank instructions

  • Kneel on the floor
  • Lean forwards and put your hands on the floor, making sure your shoulders are directly above your elbows
  • Straighten one leg out behind you, with the toes on the floor
  • Engage your core strongly and extend the other leg behind
  • Your body should be making a straight line – if possible check in a mirror or ask someone else to check
  • Now hold this position for the given time
  • Then lower the knees to the floor and rest

Sign up for My Fitness Planner updates and get the plank challenge printable download

Plank challenge printable

After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

More core workouts

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