Have you ever heard of a plank? We bet you have! It is one of the most effective exercises that makes all of the core muscles work.

Planks are one of the best ways to tone and strengthen your core, as well as your glutes and hamstrings. Besides sculpting six-pack abs, 28 Day Plank Challenge will improve your balance, posture, and flexibility, and will strengthen the back muscles to significantly reduce lower back pain.  What is more a plank helps to make your shoulders fit and strong.

Commit, follow this workout, and get yourself a killer core! You’ve been challenged.

Are you ready? The challenge itself lasts 28 days. Even though it might seem quite a long time you will have a break every 5 days.

During your workout days you need to increase the amount of time spent in the plank. So, let’s nail it!

Day 1-3: 20 seconds

Day 4: 30 seconds

Day 5: 40 seconds

Day 7-8: 45 seconds

Day 9-11: 60 seconds

Day 12: 90 seconds

Day 14-16: 90 seconds

Day 16-18: 150 seconds

Day 20-23: 150 seconds

Day 23-24: 180 seconds

Day 26-27: 240 seconds

Day 28: Until you fall down