Planking! It looks comfortable, but if you’ve ever done one for over 30 seconds, you know how tricky that is. This article delves into a 31-day journey of incorporating a 2-minute plank into my daily routine. Inspired by previous 30-day challenges, such as drinking 3-4 liters of water daily and drinking olive oil daily, I decided to test my limits with a new challenge: holding a 2-minute plank every day for 31 days. The goal was simple: strengthen my core, improve my posture, and test my mental resilience. This is what happened.
Why a 2-Minute Plank?
I am a huge fan of the 2-minute rule to build sustainable habits and to overcome procrastination. Planking engaged my abs, shoulders, back, glutes, and even legs. The goal was to overcome inertia and build a healthy habit into my daily life.
If you see something that needs doing, and it can be completed within two minutes, do it immediately. — Osei Bismark
The Science of Planking
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.
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
The 31-Day Plank Results
Week 1: Initial Struggles
The first few days were brutal. The shakes set in fast, and by the 1-minute mark, my arms were trembling. I struggled to keep my posture straight. However, by the 4th day, I managed a 120-second plank.
Week 2: Finding a Rhythm
I began to push myself a little harder. Although I tried to surpass the 2-minute goal, I consistently met the minimum target. I noticed my back was becoming stronger. Around Day 10, something clicked, and my body wasn’t fighting the plank as much. I also started engaging my glutes more, which helped relieve pressure on my lower back.
Week 3: Increased Endurance
I was actually hitting the 2.5–3.5 minute mark. I started to enjoy the exercise instead of struggling or feeling pain like I did during the first week. I gained more core strength. The biggest takeaway is discipline beats motivation. I didn’t feel like planking daily, but I did it anyway.
Week 4: Unexpected Changes
This week, I went all in and achieved my new target of 4.5 minutes plank. My core was becoming stronger, and the burning sensation wasn’t as intense. I highly recommend taking the 30-day plank challenge if you want to strengthen your back and core. I also 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.
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.
- I saw the top 2 abs and felt my shoulders and thighs were getting stronger.
- 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.