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  1. The plank challenge is a 30-day program to strengthen the core and build up endurance. Each day of the challenge, you’ll gradually increase the amount of time that you hold a plank. By day 12 of the program, the goal is to be able to hold a plank for 2 minutes. At the end of the 30 days, the goal is to hold one for up to 5 minutes at a time.
    www.healthline.com/health/exercise-fitness/plank-challenge
    www.healthline.com/health/exercise-fitness/plank-challenge
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