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The 21-Day Plank Challenge

Ushering in the Summer with the 21-day plank challenge

Don’t stop reading now – this is NOT an attempt to throw this Chinese policeman’s record-breaking eight-hour plank into a cocked hat, with your own three-week plank!

The Peacock Tree 21-day plank challenge is your opportunity to create strength in both body and mind, and set your Summer alight! And all with a 3-minute plank.

It’s not as hard as it sounds – you just need to build up gradually by following the plan (see link below) and ignoring the little voice telling you there are better things to be doing than building phenomenal core strength.

How to do plank


Don’t let your bottom cheat!!

For the challenge, we ask you to adopt dolphin plank, which involves resting on your forearms with elbows bent, rather than on your hands and with straight arms. Keep your toes tucked under and your body and legs off the floor, in a strong horizontal line (like a plank!).

If you find it too difficult to hold the full posture, drop your knees to the floor for extra support – just make sure your thighs and torso are in a straight line. And do try to lift your knees again as the challenge progresses – you might surprise yourself!

If your neck hurts, you can always place a block or a stack of books beneath your face and rest your forehead on it while you hold the posture.

How not to do plank

Your biggest foe during this challenge will be your bottom. It will either try to cheat, by being higher than the rest of your body, or it will be lazy, sagging down to create an unwelcome dip in the centre of the posture.

Not sure if you have a cheating or lazy bottom? Then check yourself out in a mirror or ask someone else to tell you if your body is in a straight line.


Print off the 21-day Plank Challenge practice sheet below, stick it to the fridge, and while you wait for the kettle to boil at the start or end of the day, for example, get on your yoga mat and plank like there’s no tomorrow!

21-Day Plank Challenge Practice Sheet

Keep going, stay focused, and keep your eyes on the prize! What’s the prize? The ability to hold plank for 3 minutes within 3 weeks, a core of steel and all the strength you’ll need for our next big Yin Yang workshop on June 4th – more details coming soon!

And when you waiver, just remember:

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” – Mark Twain