30 Tage - Plank Challenge

Can you complete the 30-day plank challenge?

The plank (forearm plank) is one of the most effective exercises for your torso, back, and core. With this app, you'll train daily according to a structured 30-day plan – from a few seconds to several minutes. ... How ​​it works:

• Open the app and select today • Press Start – the countdown begins • Voice prompts remind you of the remaining time • Soothing background music accompanies your workout • After your workout, the day is marked as complete

Features:

• 30-day training plan with increasing duration • Audio prompts in German (original sounds from the 2015 app) • Gentle background music (volume adjustable) • Clear progress grid – see at a glance how far you've come • Built-in rest days • No account, no login, no ads • Works offline

Proper form: Elbows directly under your shoulders. Legs straight, like in a push-up. Squeeze your glutes. Keep your body straight – from head to heels. Don't forget to breathe!

Ready for the challenge? Let's go!

##########

A quick note about the plank itself:

Your elbows should be directly under your shoulders.

Your legs should be straight, like in a push-up.

Engage your glutes (gluteus maximus).

Hold this position. Don't forget to breathe.