21 Day Plank Challenge

I found this plank challenge via Pinterest while looking at workouts. It’s something quick we can do every day that should help us make big changes to our core strength while tightening our abs.

I’m going to start right away, and am excited to see the change. I can’t wait to get to Day 11 when we start to bring in new types of planks. Maybe I’ll post a few of them here to inspire.

I hope you join along with me. If I can do it, anyone can!

Days  1-2:

Start the exercise with one set of 30 second planks

Days 3-7:

Now do two sets of 30 seconds planks, but now do 1 set in the morning and 1 set in the evening before you go to bed. If you make it up to 60 seconds, even better for you!

Days 8-10:

Increase planks for two sets and 60 seconds instead of 30! This can be a little harder for you now, so try to make them as steady as possible, it’s easy to get sloppy at this point.

Days 11- 15:

In this period, you can try different forms and variations of planking, you can try some moving plankings when you sfor providing the challenge. off with both of your forearms supporting your body but you later raise one arm and you support on the other one, or you can search on YouTube other different forms of planking that are suitable for you. It’s important to do them differently now and to stay up to 60 seconds.

Days 16-18:

Now it’s the time to push yourself to see how much you can last. If it’s 70, 80, 90 seconds, just don’t choose mentally a number of seconds so you can give up. Try your maximum without thinking about it. And still pay attention

Days 19-21:

Now as the last phase, you can shake the things up and try to do different variations, maximum amount of time you can make and you can do 3-4 sets in the whole day, starting one in the morning, one or two in the day and one before you go to sleep. And every time you do this, focus more and more of your posture! The form and the position of the body can give you the best exercise, and you know what a good exercise means.


– Hold your breath

– Allow your hips, shoulders, legs to drop

– Place your hands too close to one another

– Try to hold on too long to a position, it’s better to do shorter amount but to do it right. There’s no point in long bad posture of the body, it’s not beneficial for you that way.


Thanks to Mindwaft.com for providing the challenge.



2 thoughts on “21 Day Plank Challenge

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