Want to build core strength, improve posture, and tone your abs?
This 7-minute plank workout is designed to strengthen your core, glutes, and shoulders while boosting endurance. Follow this easy routine to see results in just 30 days!
Build Strength and Burn Fat with This Simple Plank Routine
Plank exercises are one of the most effective ways to strengthen your core, improve balance, and enhance posture—all without any equipment. Whether you’re a beginner or a fitness enthusiast, this 7-minute plank challenge will help you achieve a slimmer and fitter body in just a month.
Why Planks Are Essential for Fitness
Planks target multiple muscle groups, including:
- Abs – Engages the entire core for a toned stomach
- Glutes & Hamstrings – Strengthens the lower body
- Shoulders & Arms – Improves upper-body endurance
- Posture & Balance – Enhances stability and prevents back pain
Now, let’s dive into the 7-minute plank workout you can do daily.
The 7-Minute Plank Routine
1. Full Plank – 60 Seconds
- Start by lying on your stomach.
- Raise your body on straight arms and toes, keeping your body in a straight line from head to heels.
- Breathe normally and engage your core.
Tip: Planks help develop endurance and improve balance—stay strong.
2. Elbow Plank – 30 Seconds
- Similar to the full plank, but rest your weight on your forearms instead of your hands.
- Keep your back straight and core engaged.
Did you know? Planks are a fundamental part of yoga and are great for energy levels.
3. Raised Leg Plank – 30 Seconds per Leg
- Begin in an elbow plank position.
- Lift your right leg to the level of your glutes and hold for 30 seconds.
- Switch to your left leg and repeat.
Tip: This move strengthens your glutes, thighs, and lower back.
4. Left Side Plank – 30 Seconds
- Turn to your left side, resting on your left elbow.
- Stack your feet and raise your hips to form a diagonal line.
- Hold the position while breathing steadily.
Benefits: Side planks slim the waist and improve shoulder strength.
5. Right Side Plank – 30 Seconds
- Repeat the side plank, but on your right side.
- Keep your legs straight and hips raised.
Challenge: Try lifting your top leg for an extra burn.
6. Full Plank – 30 Seconds
- Return to the full plank position.
- Keep your body straight and engage your core.
Did you know? Planks burn more calories than traditional crunches.
7. Elbow Plank – 60 Seconds
- Finish strong with one last elbow plank for one full minute.
- Keep your hips from sagging and breathe deeply.
Push through! Holding planks longer builds core endurance.
Pro Tips to Maximise Results
- Avoid resting between exercises – transition smoothly to keep your core engaged.
- Keep your glutes down – a straight posture prevents back strain.
- Increase duration gradually as you get stronger.
Final Thoughts: Are You Ready for the Challenge?
This 7-minute plank routine is a simple yet highly effective way to build strength, improve posture, and burn calories. Whether you’re a beginner or an athlete, daily planking can transform your fitness.
Have you tried plank exercises before? Share your experience in the comments.
Don’t forget to save this routine and make planking a daily habit.
