Contact our Wellbeing Team on 0800 170 1777

Brace yourself!

Sometimes it can be challenging to fit exercise into your daily routine. The 4 Week Plank Challenge only needs you to set aside 2 to 4 minutes per day to blast that fatigue away and improve your musculoskeletal health.  

Most UK adults sit for more than 9 hours a day! This sedentary lifestyle means that more often than not, we aren’t bracing our core and engaging our muscles. Over time, this can lead to poor posture resulting in musculoskeletal pain, weakened muscles and reduced balance. 

The plank exercise challenges your entire body and is especially excellent for working the core, which is crucial for mobility and pain relief.   

Did you know that by doing the plank, it can help to: 

  • Improve stability 
  • Reduce back pain 
  • Strengthen your core and back 
  • Build endurance 

So, what’s the challenge? 

This challenge starts in...

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The challenge

For the duration of April, we’re challenging you to plank every day for 4 weeks with the aim of building up your stamina and core muscles each day.

This may be easy to start with but as the challenge progresses, you’ll be planking for longer each day and by the end of the challenge, we’ll have you planking for 4 minutes!

Week 1

  • Day 1 – 20 seconds
  • Day 2 – 20 seconds
  • Day 3 – 30 seconds
  • Day 4 – 30 seconds
  • Day 5 – 40 seconds
  • Day 6 – rest
  • Day 7 – 45 seconds

Week 2

  • Day 8 – 45 seconds
  • Day 9 – 60 seconds
  • Day 10 – 60 seconds
  • Day 11 – 60 seconds
  • Day 12 – 90 seconds
  • Day 13 – Rest
  • Day 14 – 90 seconds

Week 3

  • Day 15 – 90 seconds
  • Day 16 – 120 seconds
  • Day 17 – 120 seconds
  • Day 18 – 150 seconds
  • Day 19 – Rest
  • Day 20 – 150 seconds
  • Day 21 – 150 seconds

Week 4

  • Day 22 – 180 seconds
  • Day 23 – 180 seconds
  • Day 24 – 210 seconds
  • Day 25 – Rest
  • Day 26 – 210 seconds
  • Day 27 – 240 seconds
  • Day 28 – As long as possible

Access the platform

Click the button below to access our challenge platform. Just register with your company email address and track your progress throughout!

Tracking your challenge

You can click below to download your free resource to allow you to easily track your progress throughout this challenge.

Each day, make a note of whether you completed your plank, how hard to easy it was and a couple of notes about how you’re feeling.

As the challenge goes on you should begin to find it easier and start to reap the benefits of planking daily!

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