21 DAY DAILY
planking CHALLENGE

CHALLENGE DESCRIPTION

Plank is one of the best exercises to build strong core muscles. It engages every major core muscle group, can be done anywhere, requires no equipment and only minimal investment of time. The exercise engages the entire body including every major core muscle group and is easy to modify to target different muscle groups. 

The goal of the 21-Day Planking Challenge is to challenge yourself both physically and mentally, develop a healthy habit of moving every day and strengthen your core. 

It’s not only about having an attractive six-pack but about having a strong foundation, which makes you better in any physical activity.

CHALLENGE BENEFITS

  • Get a strong torso 
  • Improve lower back pain
  • Improve posture
  • Improve flexibility
  • Improve balance
  • improve overall sports performance

CHALLENGE GUIDELINES

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6 x a week

Plank six days a week, with one rest
day to recover

basic + side planks

Each time do a combination of basic plank and two side planks
(1x for each side)

Gradually increase

Increase time and number of sets gradually each day / week by following the challenge plan

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