Plank Workout

Plank Exercise

The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

Difficulty level: Beginner
Equipment: No equipment
Muscles involved: Abs · Glutes
Focus: Strength
STEPS
Lie on the floor with elbows directly beneath your shoulders and legs fully extended. Raise your torso into the air until it makes a straight line from your shoulders to your ankles. Tighten your stomach, squeeze your butt and hold this position for the desired amount of time.

-Wikipedia

Day I – 20 seconds
Day 2-20 seconds
Day 3-30 second
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 II – 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 22 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 -240 seconds
Day 29 – 270 seconds
Day 30 – PLANK FOR AS LONG AS POSSIBLE!!