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30-DAY PLANKING CHALLENGE TO FIRM AND TONE YOUR ABDOMEN

The plank is a well-known and very effective exercise that has completely changed the fitness landscape.

When compared to the crunch, which only targets the abs, the plank allows for more three-dimensional activation, from hip to shoulder, and hence better support for good posture.
In addition to toning your abs, this 30-day program will increase your flexibility, ease your back pain, and lift your spirits.

Even if you’ve never done a plank before, don’t worry; this program was designed with you in mind. It’s simple at first, but it gets more challenging over time.

SCHEDULE

Day 1 – 20 Seconds
Day 2 – 20 Seconds
Day 3 – 30 Seconds
Day 4 – 30 Seconds
Day 5 – 40 Seconds
Day 6 – Rest

Day 7 – 45 Seconds
Day 8 – 45 Seconds
Day 9 – 60 Seconds
Day 10 – 60 Seconds
Day 11 – 60 Seconds
Day 12 – 90 Seconds
Day 13 – Rest

Day 14 – 90 Seconds
Day 15 – 90 Seconds
Day 16 – 120 Seconds
Day 17 – 120 Seconds
Day 18 – 150 Seconds
Day 19 – Rest
Day 20 – 150 Seconds
Day 21 – 150 Seconds
Day 22 – 180 Seconds
Day 23 – 180 Seconds
Day 24 – 210 Seconds
Day 25 – Rest

Day 26 – 210 Seconds
Day 27 – 240 Seconds

Day 28 29 30–  until you can’t hold the position 

Don’t overcomplicate things; take things slowly and steadily, and you’ll get to some truly remarkable places.

Last but not least, be sure you’re doing the plank exercise properly

properplank

Choose a position that will allow you to fully stretch out your body. For more comfort while crawling on all fours, use an exercise mat. You can do a plank on your palms or your forearms, whichever is more comfortable for you.

It all starts with the plank position: face down, forearms and toes on the floor. The forearms should be facing forward while the elbows are tucked in snugly under the shoulders. You should be looking down at the floor with a relaxed head.

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