平板支撑系列：一个月终极平板挑战 The Ultimate Plank Challenge

Plank Challenge: The Ultimate Guide to Planks

Spent more time comfort eating than core carving this winter? No fear. We teamed up with SHAPE and Kira Stokes, creator of The Stoked Method, to bring you the Ultimate Plank Challenge. You w...more

By Kiera Aaron and Ashley Mateo

Day 1 Plank Challenge: Forearm Plank (Low Plank)	Day 2 Plank Challenge: Forearm Side Plank	Day 3 Plank Challenge: Extended Arm Plank (High Plank)	Day 4 Plank Challenge: High Side Plank
Day 5 Plank Challenge: Low Plank with Knee Taps	Day 6 Plank Challenge: High Plank Shoulder Taps	Day 7 Plank Challenge: Plank Up-Downs	Day 8 Plank Challenge: Nail the Basics
Day 9 Plank Challenge: Basic Triceps Push-Up	Day 10 Plank Challenge: Low Plank with Hip Dips	Day 11 Plank Challenge: Plank Jacks	Day 12 Plank Challenge: Low Side Plank with Hip Dips
Day 13 Plank Challenge: High Plank Knee to Opposite Elbow	Day 14 Plank Challenge: Low Side Plank Knee to Same Side Elbow	Day 15 Plank Challenge: Boost Your Heart Rate	Day 16 Plank Challenge: Standard Wide Grip Push-Up
Day 17 Plank Challenge: Crouching Panther Plank	Day 18 Plank Challenge: Low Side Plank, Rotate, and Leg Lift	Day 19 Plank Challenge: High Plank Reach	Day 20 Plank Challenge: High Side Plank/Hip Dip/Leg Lift
Day 21 Plank Challenge: Moving Lateral Panther Plank	Day 22 Plank Challenge: Step Up Your Side Plank	Day 23 Plank Challenge: Triceps Push-Up with Rotation	Day 24 Plank Challenge: Towel Plank Rows
Day 25 Plank Challenge: High Side Plank Thread/Leg Lift	Day 26 Plank Challenge: Towel Plank Army Crawls	Day 27 Plank Challenge: High Side Plank/Crunch/Toe Tap	Day 28 Plank Challenge: Towel One-Legged High Plank Pull
Day 29 Plank Challenge: Get a Move On	Day 30 Plank Challenge: Crouching Tiger Push-Ups	Day 31 Plank Challenge: Plank Hold	Bonus! Plank