Total Plank Challenge | 10-Minute Plank Core Workout

A 10-minute total plank challenge consisting of 10 different variations of the plank exercise to work your core from every angle. This core plank routine is a great ab workout for women or fo men and is an awesome way to build core muscle definition and strength. Keep reading for more!

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As a doctor of physical therapy, planks are some of my most-often recommended exercises for people to improve their core strength. They are a great static contraction that works on core strength and spine stability all at once.

You have four “main” abdominal muscles in your body - the rectus abdominis (6-pack muscle), the internal and external obliques, and the transverse abdominis (your deepest abdominal layer). This workout will challenge each individual muscle group both statically and dynamically as we introduce different motions and movements with different plank variations.

All the planks that I’m doing in this video can be easily modified by dropping to your knees and performing modified versions. We’re all on this journey together; some are just at different levels than others. The goals is that you stay consistent, encourage each other, and just keep trying!

Here’s the whole workout for you:

You’ll hold each of the following planks for 30 seconds and then repeat one more time without a break. Make sure you leave me a comment the time of how far into the challenge you were able to go!

1. FRONT PLANK: Classic low plank position on elbows and toes. Keep your abs engaged and your back flat.
2. LEFT SIDE PLANK: On your left elbow and outside of your left foot. Keep your hips high and your back in a straight line.
3. RIGHT SIDE PLANK: On your right elbow and outside of your right foot. Back should be straight here as well.
4. PLANK WITH MARCH: Holding a solid low plank while alternating lifting your toes up off the floor.
5. UP/DOWN PLANK: Starting in a low plank position, you’ll raise up onto your hands to get into a tall plank position and then return to the start.
6. THREAD THE NEEDLE LEFT PLANK: Start in a left side plank. With your right hand reach towards the ceiling and then under your left side as far as you can.
7. THREAD THE NEEDLE RIGHT PLANK: Start in a right side plank. With your left hand reach towards the ceiling and then under your right side as far as you can.
8. FRONT PLANK: Classic low plank position on elbows and toes. Keep your abs engaged and your back flat.
9. ALTERNATING SHOULDER TAP PLANK: Great for core stability as you are constantly altering your base of support. Your core works harder with each tap you perform.
10. ALTERNATING T PLANK: Combining lateral planks with front planks while including rotary motion! Great finisher to our set!

Planks are a great way to increase core strength and stability. Performing these exercises regularly will help strengthen and tone your abs and help you chase down your fitness goals!

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[jimhoffacker]

I am still working on the 8 minute plank. Just hit 5 mins. Age 66. When I get to a full 8 minutes, then I will switch to this 10 minuter.

[CJ-bqel]

I always did 60 x 2 sit ups for years until my back began to ache. So I started Jared’s plank challenge and my back pain disappeared. I’m 70, not boasting, but found even after the 10 minute challenge I could do 30 press-ups. Thanks Jared. You’ve motivated me. Much appreciated.

[annabelleaguilera]

I am 63 yrs of age. I typically do your 8 minute plank workout about 3 times a week. Today, I did your 10 minute plank workout. It was at times a challenge, but with your guidance, I accomplished the entire plank workout. I plan to alternate with your plank workouts to continue to keep my core strengthen. Love this workout! Thank you for your support!

[nugsefaqmamscandphdstudent]

OMG am 55 years old but did it!! All 10 minutes. Thanks this was great!

[terpsidance]

66 year old female here. Held on the entire 10 minutes!
Love the 8 minute challenge and the 6 minutes of terror. Tone and tighten is fantastic!
Karen

[pou]

I am doing the 8 mins and 10 mins plank daily from last 25 days.. this is the only physical exercise i do in the whole day.. Yesterday when i looked at my side obliques, I was so pleasantly surprised. I have never been in better shape. Thank you Jared!

[janetseaburg]

I’m 82 and I’m staying with the 8 minute plank workout love your videos.

[MtnTln]

I did the entire 10min 😃 I'm so proud of me. I'm gonna try do it once a week :)

[leejo-lea]

Young female from Asia here. Did the 10 min alongside. Thanks for the videos and encouragement! :)

[gailbranford]

I’m 8 years old and did the hole 10 minutes I’m really proud☺.

[williamfuentes]

After doing your 8 minute challenge for weeks I was able to finish the 10 minute on my first try. It truly was a challenge for this 57 year old. I enjoy your videos and they have helped me, keep them coming!

[jakerodwell]

Im 15 and the skinnyest guy in my year. Ive been doing your 8 minute plank challenge for 3 months and after doing all 8 minutes ever night for a week, i leveled up to the 10 minute workout. This is helping me so much physicsaly and mentaly and i just wanted to say thankyou! 🙌

[ViktorEindhoven]

Hi Jared,

We did the 8 minutes plank challenge, till we found your 10 minute one. First day it totally killed me and i asked myself why didn’t you do a 9 minute challenge first?
2 days later my wife did your 10 minute plank challenge 3 times in a row with 5 minutes pauses.
Then i got pissed off and i also did it 3 times your 10 minute plank challenge with 10-20 minutes pauses. I am 43 years old my wife is 38.
Thanks for your good work we are waiting for your next challenge.
Kill us!
Greatings from the Netherlands.

[rhmenard]

I’ve been doing your 8 min plank almost every morning with my other workouts for the past 6 months. Today I did this one and was able to stay with it all the way through. Love your workouts, use use a few of them everyday.

[InfiniteNesmith]

This was amazing! I'm having some back issues, so I can't do many of the "traditional" core moves right now. But planks are perfect -- saving this to repeat in the future.

[veronicatoth]

I did it! I'm turning 51 in a few weeks. THANK YOU! Three months ago, I never thought this routine was possible!! :)

[louisemate]

Did the 8 minute plank challenge 3 times a week for 2 weeks, then upped it to the 10 minute one today. Totally awesome workout. My core is looking better and my low back pain is pretty much gone! Not an easy workout but so worth the effort. By the way I turned 60 in September so you can teach an old dog new tricks!!

[FurtSUsmevem]

All 10 min for the first time! Thank you for amazing workout!

[LockjawOfficial]

First attempt accomplished! Almost gave up after 8 minutes but then decided its go time. Thanks for this!

[zephandfid]

I am 13 years old and I managed to do it first go! Thank you so much for this! You are the best👍