This 30-Day Planking Challenge Can Help Tone Up And Tighten Your Tummy
The best exercise for this part of the body is the plank. For those who
haven’t tried it, it might look easy and simple but it surely isn’t.
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.”
That is why we present to you a program that will last for 28 days and if
you manage to hold on you will be greatly awarded. This exercise not only
will tone your abs but it will also boost flexibility, relieve back pain,
and improve mood.
This program is developed for everyone, even people who haven’t done any
planks in their life. It starts easily and then gradually increases the
time and difficulty.
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 fall down
Plank #1
● Start in a standard plank position, palms planted firmly on the
ground. Maintain a straight line from your shoulders to your heels by
engaging your core muscles. Your feet should be hip-width apart.
● Lift your right leg two or three inches off the ground and bring
your right knee towards your right elbow while keeping your hips as
stable as possible.
● Return your right leg back to the ground, and repeat on the left
side.
● Alternate legs at a brisk pace for 30 seconds.
Plank #2
● Lie on your right side. Place your right hand firmly on the
ground and, engaging your core, raise your body up into a side plank,
creating a straight line from your head to your toes. Your feet should
be stacked on top of each other.
● Extend your left arm out from your shoulder so it is straight up
in the air.
● Lower your arm in front of you and bring it below your right
hip, like you are reaching for something behind you. Your shoulders and
hips can twist a tiny bit, but your core should be working hard
here.
● Bring your arm back above your body, extended upwards from your
shoulder. Repeat for 30 seconds, then switch to the left side and
perform for 30 seconds.
● For an extra challenge, hold a light dumbbell in your free
hand.
Plank #3
● Start in table top position and extend your legs behind you so
you are balancing on your hands and toes. Your shoulders should be
directly above your wrists and your feet should be together.
● Keeping your core engaged and maintaining a straight line from
head to toe, swing your right leg to the side and gently tap your toes
on the ground. Your right leg should be approximately 45 degrees from
your left leg.
● Bring your right leg back to center. Now perform the movement
with the left leg.
● Repeat these movements at a brisk pace for 30 seconds.
Plank #4
● Start in a standard plank position.
● Extend your left arm and lift the right leg. Your spine should
remain straight. Hold for a few seconds.
● Repeat the same move with other arm and other leg.
Plank #5
● Lie on your side on an exercise mat. Fully extend your legs with
one resting on top of the other. Fully extend the top arm down the side
of your body.
● Bend the arm at floor level to 90 degrees. Your upper arm should
be parallel to your body, while your forearm is at 90 degrees. This is
the start position.
● Lift your body off the ground and balance on your forearm and
the side of your foot, while keeping your body in a straight line.
● Start to do leg lifts with the right leg.
● Repeat on the other side.
Plank #6
● Start in a high plank position with hands planted firmly on the
ground, wrists directly below your shoulders. and body in a straight
line from head to toe.
● Jump your feet apart like you would do for a jumping jack. Keep
your knees soft to help absorb the impact.
● Jump your feet back together, landing softly on the balls of
your feet.
● Repeat at a brisk pace for 30 seconds.
Plank #7
● Remember the “Donkey kick” exercise? Good.
● Stay in a plank position and lift your left leg, bend the knee
and start to perform kicks. Your should feel the tension in your
muscles!
● Rest in a plank (don’t lay down) and repeat with the other
leg.
Plank #8
● Start in the plank position with your elbows shoulder-width
apart.
● Press yourself up from the floor one arm at a time into a
push-up, maintaining your body in a straight line.
● Slowly return to the starting plank position the same way, one
arm at a time.
● Repeat the movement alternating sides.
