Planking! It looks comfortable, but if you’ve ever done one for over 30 seconds, you know how tricky that is. Inspired by past 30-day challenges, I decided to tackle a new test: holding a 2-minute plank every day for 31 days. Before we get into the weekly plank results, I’d want to mention that I’m a passionate hiker who enjoys spending as much time outside as possible. I’m also in my mid-30s and consider myself in good shape.
The goal was simple: Strengthen my core, Improve my posture, and Test my mental resilience. What followed was a month of shaky arms, burning abs, and surprising lessons about perseverance, discipline, and the power of tiny daily habits. Here’s what happened.
Why a 2-Minute Plank?
I am a huge fan of the 2-minute rule to build sustainable habits. I incorporated this rule to overcome procrastination. For example, making the bed first thing in the morning, before even going to the washroom, has become a sustainable habit. I decided to do the plank for 2 minutes to overcome the inertia. As I said, I did not do the plank at the same time each day but to build a habit of living a healthy life.
If you see something that needs doing, and it can be completed within two minutes, do it immediately. — Osei Bismark
Planking engaged my abs, shoulders, back, glutes, and even long legs.
The Science
According to a 2014 study, planks activate more core muscles than traditional crunches while reducing strain on the spine. Holding a plank for 2-minutes has been suggested as a benchmark for core strength, with experts like Dr. Stuart McGill (a spine biomechanics professor) noting that it’s an ideal goal for preventing back pain.
Planks also help :
- To improve your posture
- To strengthen your lower back
- To improve your balance
- To build your mental endurance
Plank Guinness World record
According to Guinness World Records, Josef Šálek (54 years old) shattered the previous (9 hours, 30 minutes, and 1 second) plank World record after keeping the plank position for 9 hours, 38 minutes, and 47 seconds. He set the new record for the longest plank. That is insane, but it may inspire someone.
But would doing it every day make a noticeable difference? Let’s dive into the exploring part!
Basic Rules of the Challenge
- Hold a forearm plank for 2 minutes every day (no skipping). It’s okay to skip for a maximum of one day but not two.
- Proper form (hips level, core, absolutely no sagging).
- No cheating — it had to be two continuous minutes, no breaks.
- Track progress
Week 1:
The first few days? Brutal. I thought two minutes would be manageable since I was relatively active, but the shakes set in fast. By the 1-minute mark, my arms were trembling, my core was screaming, and my brain was screaming louder:
WHY are we doing this?
I struggled to keep my posture straight for the first week. My elbows and upper body even felt like they were trembling. When I Googled it, I discovered that 40 seconds or more in the first week is a good indicator of keeping moving. However, I miserably failed to meet the 2-minute objective for at least the first three days.
I must say everything is hard at the beginning. Eureka! On the 4th day, I did a 120-second plank. My elbows and upper body did not tremble as much as they had in the first few days.
Week 2:
I began to push myself a little harder in week two because I had already achieved the 2-minute goal. I tried to surpass the 2-minute goal but failed. However, I managed to meet the minimum 2-minute target every day. My abdomen felt like it was on fire, just like when you do crunches. I also noticed that my back was becoming stronger and more in shape. On day 15, I also attempted to do an extended plank, but it felt extremely difficult.
Around Day 10, something clicked for sure. My body wasn’t fighting the plank as much. The two minutes felt more doable (though not easy). I also started engaging my glutes more, which helped relieve pressure on my lower back. Lesson learned: Planking is not just about abs — it’s full-body work like a compound exercise.
Week 3:
I never suspected I wouldn’t be able to do a 2-minute plank exercise in week 3. I was actually hitting the 2.5–3.5 minute. While doing a plank for three weeks, my back was getting in great shape. I started to enjoy the exercise instead of struggling or feeling pain like I did during the first week. In three weeks, I undoubtedly gained more core strengths. Some days, I wanted to skip. Some days, I dreaded those 2+ minutes. But I kept pushing.
Biggest Takeaway
The biggest takeaway is discipline beats motivation. I didn’t feel like planking daily, but I did it anyway.
Week 4:
This week, I went all in and achieved my new target of 4.5 minutes plank. My brain was telling me that I could do more, so I did. My core, I must say, was becoming stronger day by day. I could even feel my top two abs, and the burning was not as intense as it had been in the first three weeks. I highly recommend taking the 30-day plank challenge if you want to strengthen your back and core.
During the final week, I noticed some unexpected changes:
- My lower back pain disappeared.
- My posture improved. I was standing taller without effort.
- My workouts felt stronger. My core wasn’t giving out as quickly.
By Day 31, I held my longest plank: 4 minutes. It wasn’t just about the core anymore — it was a mental win.
Did I fail?
Yes, I failed to plank at the same time each day. However, I did the plank for at least 2 minutes within 24 hours. Most of the time, I do my 10–15-minute stretching regime before lunch.
These are the Plank results after 31 days: Did It Work?
Plank strengthen your will power and boosts your stamina. Try it, be healthy, be strong and be happy. — Miss Joshi
- I struggled to hold the plank position for even 35 seconds, but within 30 days, I was able to keep it for 4.5 minutes.
- You can literally do plank anywhere and anytime.
- My shoulders and legs are pretty strong. Most people have difficulty putting weight on their shoulders in plank positions, so maybe that’s one of the reasons I was able to do 4+ minutes.
- I saw the top 2 abs and felt my shoulders and thighs were getting stronger.
- I can guarantee that even if you cannot see physical changes, your brain will signal that you have a strong core as you used to be.
- I go for a run if the weather permits. My plank exercise helps me run more efficiently.
- I did not see a massive difference in the definition of abs. That wasn’t the goal, anyway.
- Because I was doing plank during lunch break (working from home), I felt more productive, and it also helped improve my alertness.
Note: I didn’t magically get a six-pack (because that requires a lower body fat percentage), but my stomach was firmer than before. The biggest win? A stronger mind-body connection.
Would I Recommend It?
100% Yes — but with a twist. Planking daily is great, but: Start with tiny holds if you’re a beginner (15–30 seconds). Mix in side planks for oblique engagement. Don’t depend on planks alone — pair them with other core exercises for great results.
Final Thoughts: What 31 Days of Planks Taught Me
This challenge wasn’t just about fitness — it was about consistency and mental win. The 2-minute a day doesn’t seem like much, but over time? It builds strength and endurance. If you’re looking for a tiny daily habit that has the power to deliver big rewards, try it. Your core — and your discipline — will thank you. Would you take on the 2-minute plank challenge? Let me know!
The plank exercise is also known as the perfect body drill. Planks are a great way to strengthen your entire body, Improving your posture, Reducing lower back pain, and Preventing injuries. I didn’t notice any massive body changes, such as abs or bigger muscles. However, my core became stronger.
The plank is the most basic exercise with multiple advantages. I might not do it daily, but it’s worth it. To strengthen your core, try the 30-day challenge. Perhaps you should incorporate it into your workout routine. You’ll feel stronger, particularly in your back and abdomen.
Keep moving your body!