Strengthen Your Core with this 28-Day Planking Challenge (in Just a Few Minutes a Day)

The term “core strength” in fact refers to the strength of deep muscle groups in the back, abdomen, and glutes. These three muscle groups are vital for supporting the spine and maintain balance.

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.”

If doing the planks is a bit difficult at first, you can work your way up to a full plank by doing several modify training steps. In the following video, Coach Tulin will provide the needed instructions:

The 28 Day Plank Challenge

This program lasts 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 Keto Challenge is a well-crafted plan to get you through the first month.
You’ll get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own.
Nothing is left to chance. Simply follow the plan and you WILL succeed!

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.

This challenge will slowly increase the intensity and difficulty levels, by prolonging the time for holding the plank position. Eventually, you should be able to hold it for 4 minutes. Yet, as you will regularly do the planks, you will gradually tone your core muscles daily.

This is the plan you need to follow:

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 – Try to hold as much as possible.

Source: Train Hard Team