Accept this challenge and join the thousands of people worldwide who are getting their body into shape with this amazing exercise.

The plank seems to be one of the most effective exercises for strengthening the core of the body. However, initially appears to very easy and many beginners make a common mistake of skipping it. As a matter of fact, it is the most powerful workout, which besides the core strengthens the muscles of arms, legs, and buttocks. In addition, compared to sits-ups it sheds up more fat deposits and it strengthens both internal and external muscles of the back and core.

Taking into consideration the fact that the exercise itself involves remaining in the push-up position, it is normal that the muscles work in a similar way as with push-ups. This means that they are not shortened nor lengthened, but also becoming more durable and stronger.


The challenge is supposed to last 28 days, gradually increased as time passes by. Initially, you should hold the plank position for 20 seconds, and the final goal is holding the position four minutes. Your muscles will be emphasized eventually, which in turn makes you ready for bigger challenges.


The way you do the exercise strongly affects the outcome. It is important to keep the upper body in straight line while lifting yourself on elbows and leaning on your toes.

Make an effort to stay in the correct position the entire time, and to keep your neck and head in the extension of the back with taking a deep breath and with assistance of the abdominal muscles. Your weight should be distributed on the elbows and feet so that you strain the glutes.


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:  longest you can

The very first 20 seconds of the exercise will show you how demanding it is. In case you want to focus on specific parts of the body, you should do different kind of challenges. This means practicing other exercises following the same principle.