Happy Planksgiving!  30 Days of Thanks and Planks

It’s Thanksgiving!  What a great time to give gratitude for family, friends, colleagues, and a support system that is absolutely crucial to keeping us upright…our core! Be sure to check out the plank modifications and challenges below to create a challenge that works for you.

My aerobics instructor shared that she was doing a Planksgiving Challenge…30 days of thanks and planks.  Just to be team players, several of us offered to join her about a third of the way through the challenge.   On day 1, you begin with holding a plank for 1 minute and incrementally work up to 5 minutes.  I have been choosing the forearm plank, but everyone chooses the plank position that works best on an individual basis.

I have to say that the idea of holding a plank for 5 minutes is daunting, but we have gradually worked up to 3 minutes so far and while I am not comfortable by the end, it is not as bad as I thought that it would be.  Doing it with the support of others and an upbeat song that lasts about the duration of that day’s plank is key!!

The challenge that we are doing is adapted from; however, I googled “Planksgiving Challenge” and about 564,000 results came up, so apparently there are many out there who are giving thanks to their abs.

Our Planksgiving 30-day Challenge* (feel free to adapt to your own personal fitness goals):

  • Feel free to adapt to your own personal fitness goals. Adjust the times and modify as you see fit.
  • Plank Modifications
    • Place your forearms or hands on a stable chair or on the wall.
    • Lower your knees to the floor.
  • Plank Challenges
    • Try a plank march, alternating the arm you begin with.
    • Raise and lower one leg at a time while maintaining your plank position.
  • Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.
Day 1 – 1 minDay 11 – RestDay 21 – 3 min, 15 sec
Day 2 – 1 min, 15 secDay 12 – 2 min, 30 secDay 22 – 3 min, 30 sec
Day 3 – 1 min, 30 secDay 13 – 2 min, 45 secDay 23 – Rest
Day 4 – 1 min, 45 secDay 14 – 2 min, 45 secDay 24 – Rest
Day 5 – RestDay 15 – 3 minDay 25 – 3 min, 30 sec
Day 6 – 1 min, 45 secDay 16 – RestDay 26 – 4 min, 15 sec
Day 7 – 2 minDay 17 – 3 minDay 27 – 4 min, 30 sec
Day 8 – 2 minDay 18 – 3 minDay 28 – 4 min, 45 sec
Day 9 – 2 min, 15 secDay 19 – 3 min, 15 secDay 29 – Rest
Day 10 – 2 min, 15 secDay 20 – 3 min, 15 secDay 30 – 5 min

Happy Planksgiving!

*adapted from

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2 comments on “Happy Planksgiving!  30 Days of Thanks and Planks

    • Madi Johnson, MA on

      Hi Judy, please discuss any new exercise plans with your doctor, as it depends on your current physical state and everyone is different. Your doctor will be able to advise you, but it is always possible to modify the exercises and do the plank on your knees or against a wall. In addition, you can sub-out the planks for a different exercise you are more comfortable with. Thank you!

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