30-Day Planking Challenge That Will Tone Up And Tighten Your Tummy

The plank challenge is one of the most effective to accelerate weight loss without using gym equipment. Just as you read it, it is an isometric exercise in which we work with our body weight. Dare to transform your silhouette with the 30-day plank challenge to tone and tighten your tummy

The plank is an isometric exercise, that is, it involves muscle tension without moving from one place. According to specialists from the Mayo Clinic medical institute , although we work and tone the body’s muscles with our own weight, we can add weights to improve resistance, increase volume or promote fat loss. 

Hiit workout

Being an isometric exercise , the plank works a large group of muscles, including the abdomen, the entire erector spinae muscle, gluteus maximus, pectoralis major, deltoids, quadriceps femoris and calves. Among the isometric exercises are the static squat, push-ups, static abdominals, shoulder raises and the famous plank.


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 29 30–  Until you fall down

Let’s keep it simple and progress day by day and you will see amazing results at the end of the journey.


Hiit workout

Step 1. Place a mat on the floor, now put a mat in front of it so you can observe your movements and ensure that your posture is correct.

Step 2. Rest your elbows, as well as your forearms, on the mat, then align your elbows with your shoulders, as well as your forearms and wrists to form a straight line, like a board.

Step 3. Get into a plank position (as if you were going to do a push-up), connect your toes with the floor, squeeze your glutes, and align your head with your back.

Step 4. Tighten your abdomen tightly and breathe calmly.

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