The plank is a position so simple, yet so difficult. The first time you try to do it, you might find your hands, forearms, abs and glutes are locked up. Once you perfect the plank, you’ll find it as natural as breathing. If you’re ready to take the plank challenge and to start losing inches all over your body, then subscribe to our blog!

The most common types of exercise are aerobic exercise, strength conditioning, and flexibility exercises. Aerobic exercise is any physical activity that raises your heart rate using oxygen. Aerobic exercise is generally a good idea for people who are healthy. Strength conditioning is physical exercise that uses your muscles to build and maintain a certain kind of strength in your body. Flexibility exercises get your muscles and joints to move in a certain way. These kinds of exercises can be very helpful for people with mobility problems.


Lie flat on the mat and lift your upper body, keeping your legs straight and your arms shoulder-width apart. Don’t forget to press on your heels to stretch your legs, keep your back straight and feel the tension in your lower abdomen.

Pull the navel up against the spine and against the ribs, keeping the back straight.

You are now laying the planks. Hold it as long as you need to and then gently release it.

Although this is the classic plank pose, you can also try the following types of planks.

Board with bent elbow

Thigh boards

Two point shelf (also known as reach shelf)

Side panel

Plank with lateral leg lift

Why do I need to keep to the 28-day target?

Planks involve several muscles in the body: arms, legs, lower and upper abdomen, lower and upper back, and buttocks. You don’t need much room to train your board: You can do them in your room without running to the gym. By maintaining the prone position for the required time, you burn fat and tone your muscles. Although installing the bench seems simple, holding it is not easy, but holding it will do your body good.


You can choose either type of board for this task. But the most important thing is to increase the time of holding and thus the strength every day.

Day 1 – 20 seconds

Day 2 – 20 seconds

Day 3 – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – Take a break from the board. Give your muscles time to rest and recover.

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 – Congratulations! You’ve already done half the course. Give yourself a pat on the back and take a day break for the second half.

Day 14 – 90 seconds

Day 15 – 90 seconds

Day 16 – 120 seconds

Day 17 – 120 seconds

Day 18 – 150 seconds

Day 19 – Your muscles have done a great job. Take a break and let them recover. In fact, you’re almost there.

Day 20 – 150 seconds

Day 21 – 150 seconds

Day 22 – 180 seconds

Day 23 – 180 seconds

Day 24 – 210 seconds

Day 25 – You’ve come a long way! Be proud of your efforts.

Day 26 – 210 seconds

Day 27 – 240 seconds

Day 28 – Voila! You’ve reached the last day of the 28-day program and you’re already doing 240 seconds of it. Hang in there and see how long you can stay on the board. Then check your muscles and lower body for improvement.

What now?

There are six different positions for the boards. And you only have a 28-day plan interview, right? So you have five poses and 5*28 days to challenge yourself. You’ve done one, you can do the rest.

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