This 28-Day Planking Challenge Can Help Tone Up And Tighten Your Tummy

The “core” refers to the muscles of the back, in the abdomen, and the glutes, the three groups of muscles which are vital for a proper body balance and a healthy spine support.

Exercises that target the core muscles are especially beneficial if you spend a lot of time sitting during the day, as they will help you prevent poor body posture and support the spine in order to prevent any issues.

Planks are ones of the most effective core exercises you can perform, that engage the entire body and offer amazing results in a very short time.

Dr. Jinger Gottschall, assistant professor of kinesiology at Penn State University, explains:

“ Planks maintain the stability of the core muscles, which support proper posture by safeguarding an erect position and proper alignment of the spine and allows for more three-dimensional activation, from hip to shoulder, whereas the crunch is an isolated move that hits just your abs.”

Despite toning the abs, planks will boost flexibility, relieve back pain, and improve mood.

The following 28-day plank challenge will help you boost the core muscles, flatten the tummy, and improve your body posture.

It gradually increases the time needed to hold the plank position each day, and after the 27th day, you should be able to hold the lank for 4 minutes.

Yet, remember that it is not easy, but it offers remarkable effect! Furthermore, make sure you learn to perform the plank position correctly.

Then, just follow the 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

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