When you think of working out, what comes to mind? Hours at the gym? Long, intense workouts that leave you sore and exhausted? Sure, that is one way to work out, and it does lead to results. We love intense workouts that get our heart pumping, and if you want to shave off pounds and get in the best shape of your life, by all means, you’ll need to participate in some heavy duty workouts.
However, getting started with building your core is a key element to getting and staying fit. Just four minutes a day of this workout (also known as the 30 Day Plank Challenge) will help tone and strengthen your entire core. So, even if you’re pressed for time, you can get an effective strength training workout with this one exercise: the plank.
The key is in the timing and building up your stamina over a 30 day period. Here’s how it goes:
Day 1 — Begin with 20 seconds
Day 2 — Continue with 20 seconds
Day 3 — Increase to 30 seconds
Day 4 — Continue with 30 seconds
Day 5 — Increase to 40 seconds
Day 6 — Relax
Day 7 — Increase to 45 seconds
Day 8 — Continue with 45 seconds
Day 9 — Increase to 60 seconds
Day 10 — Continue with 60 seconds
Day 11 — Continue with 60 seconds
Day 12 — Increase to 90 seconds
Day 13 — Relax
Day 14 — Continue with 90 seconds
Day 15 — Continue with 90 seconds
Day 16 — Increase to 120 seconds
Day 17 — Continue with 120 seconds
Day 18 — Again increase to 150 seconds
Day 19 — Relax
Day 20 — Continue with 150 seconds
Day 21 — Continue with 150 seconds
Day 22 — Increase to 180 seconds
Day 23 — Continue with 180 seconds
Day 24 — Increase to 210 seconds
Day 25 — Relax
Day 26 — Continue with 210 seconds
Day 27 — Increase to 240 seconds
Day 28 — Do as per your improved stamina.
In order to get the best results from the 30 Day Plank Challenge, you’ll need proper form. Check out the guide below for pointers on doing a proper plank.
