This 28-Day Planking Challenge Can Help Tone Up And Tighten Your Tummy

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The abdominal part of the body is the hardest to get into shape. To achieve great results it is important to plan and consume a clean diet. Vegetables and fruits play a great part in balancing the weight, also the consumption of water plays a vital part. Keeping your body hydrated is essential for all the body functions and also for the muscle recovery.

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.


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

Source: Healthy Organic Earth

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