One of the challenges that achieved the greatest virality on social networks during 2025 is the so-called plank challenge.
This is a proposal that invited people of different ages to test themselves physically by performing the plank, an exercise that seems easy at first glance, but that fitters classified as one of the most difficult to maintain.
What is the plank challenge?
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- What is the plank challenge?
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- How do you make an iron?
- Benefits of irons
- Contraindications
Devised by the influencers of the fitness Linda Morselli and Renata Zanchi, the challenge was created on their Instagram accounts as follows: “For 30 days, we will try to do a challenge: a plank challenge. Aren’t you training? Neither are we. We will start with just 20 seconds a day until we gradually reach…five minutes.”.
The program, they revealed, originated with the objective of strengthening the core/core and develop resistance. Following your instructions, By day 12 of the program, you should be able to hold a plank position for about 2 minutes and, at the end of the 30 days, be able to hold it for 5 minutes at a time..
How do you make an iron?
The plank is achieved by Get on the floor on your hands and knees with your elbows bent at 90 degrees below your shoulders. and taking a step back with his feet.
For greater stability, it is recommended keep your feet the same distance from your hips and bring them together for a greater challenge.
Next, you have to stand straight from your heels to the top of your head, looking toward the floor and slightly in front of your face. Once this plank position is consolidated, you must tighten your abs, quadriceps, glutes and hold it for the desired time.
Javier Furman, physiotherapist and kinesiologist, explains that it is an isometric exercise – which does not have as much joint biomechanical mobility as, for example, traditional abdominal exercises – characterized by being fixed since one must remain in the same position.
Benefits of irons
“Its benefits range from physical to muscular, joint and even metabolic; but the main function it performs is to strengthen the corethe result of which is to strengthen all the muscle chains of the body,” reports Furman.
Others advantages that can be obtained from your practice are:
- The work of several muscle groups at the same time.
- Toning the abdominal area.
- The different levels of difficulty or variants it has.
- Less pressure on the neck than abdominal exercises.
- Postural improvement.
The evidence abounds; For example, a study published in The Journal of Strength and Conditioning Research which had 20 participants, found that planks were more beneficial than sit-ups for improve endurance, balance and maintain mobility.
Another investigation titled Effectiveness of Core Stabilization Exercises and Routine Exercise Therapy in the Treatment of Chronic Nonspecific Low Back Pain in which 120 people with chronic and nonspecific low back pain participated, showed that, After six weeks of observation, it was evident that central stabilization exercises were more effective than other physical therapy exercises in relieving low back pain..
Contraindications
As for those who should be cautious when undertaking the plank challenge, Cleveland Clinics Hospital – a prestigious academic medical center based in the United States – warns that those who do it should not have any back or shoulder pain.
If you have it, it is suggested that you consult with a health professional to make sure that the discomfort is not a warning sign.