One of the challenges that has achieved the greatest virality on social networks in 2025 is the so-called plank challenge. It is a proposal that invited people of different ages to test themselves physically using the plank, an exercise that seems simple at first glance, but that fitness professionals classify as one of the most difficult to maintain.
What is the ‘plank challenge‘?
Created by fitness influencers Linda Morselli and Renata Zanchi, the challenge appeared on their Instagram accounts as follows: “For 30 days we’re going to try to complete a challenge: a plank challenge. Don’t you guys work out? Neither do we. Let’s start with just 20 seconds a day until we gradually reach… five minutes.”
According to them, the program was created with the aim of strengthening the core and developing resistance. By following the guidelines, on the 12th day of the program it should be possible to hold the plank position for about 2 minutes and, at the end of the 30 days, hold it for 5 minutes straight.
The plank is performed on the ground, resting on the hands and knees, elbows bent at 90° under the shoulders, moving the feet back.
For greater stability, it is recommended to keep your feet the same width as your hips; bringing them closer increases the difficulty level.
Next, you should keep your body straight, from the heels to the crown of the head, looking at the ground, slightly in front of your face. Once the position is consolidated, you must contract your abdomen, quadriceps and glutes, holding them for the desired time.
Javier Furman, physiotherapist and kinesiologist, explains that it is an isometric exercise – which does not involve as much biomechanical joint mobility as, for example, traditional sit-ups -, characterized by the fact that it is static, because the person remains in the same position.
— Its benefits range from physical to muscular, including joints and even metabolism; but the main function is to strengthen the core, which leads to the strengthening of all muscle chains in the body — explains Furman. Other benefits include:
- Simultaneous work of several muscle groups
- Tone the abdominal region
- Different difficulty levels and variations
- Less pressure on the neck compared to traditional sit-ups
- Improved posture
The evidence is numerous. A study published in The Journal of Strength and Conditioning Researchwith 20 participants, showed that planks were more effective than sit-ups in improving strength, balance and maintaining mobility.
Another research, titled “Effectiveness of core stabilization exercises and routine exercise therapy in the treatment of chronic non-specific low back pain,” with 120 participants, demonstrated that after six weeks, core stabilization exercises were more effective than other physiotherapy exercises in relieving lower back pain.
As for who should be careful when starting the plank challenge, Cleveland Clinics Hospital – a prestigious academic medical center in the United States – warns that the practice is not recommended for people with back or shoulder pain. In these cases, it is recommended to consult a healthcare professional to ensure that the discomfort is not a warning sign.
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