Plank challenge tighten your belly in 21 days


If you have ever heard of a plank then you have surely heard about the amazing benefits of this static exercise. It may seem challenging but it is the perfect exercise because it can be done anywhere and is a full-body workout!


If you do this posture every day for 21 days you will be in awe of the fantastic results! It will help flatten your belly, tone up your body AND boost overall health! Looking to slim down a bit? Take this 21-day challenge and see the results for yourself!



You need to plank for a specified amount of time, every day for 21 days (without skipping a single day!).


Day 1: 30 seconds

Day 2: 30 seconds

Day 3: 45 seconds

Day 4: 45 seconds

Day 5: 1 minute

Day 6: 1 minute 15 seconds

Day 7: 1 minute 30 seconds

Day 8: 1 minute 45 seconds

Day 9: 2 minutes

Day 10: 2 minutes 15 seconds

Day 11: 2 minutes 30 seconds

Day 12: 2 minutes 45 second

Day 13: 3 minutes

Day 14: 3 minutes 15 seconds

Day 15: 3 minutes 30 seconds

Day 16: 3 minutes 45 seconds

Day 17: 4 minutes

Day 18: 4 minutes 15 seconds

Day 19: 4 minutes 30 seconds

Day 20: 4 minutes 45 seconds

Day 21: 5 minutes


 Plank Exercise Challenge


Days 1-2: Start with one set of 30 second planks


Days 3-7: Practice two sets of 30 second planks (try one in the morning, and one before bed). If you can move up to 60 seconds during this point, even better!


Days 8-10: Increase to two sets of at least 60 second planks every day. Focus on keeping your form correct- it’s easy to get sloppy at this point, resist the temptation!


Days 11-15: Try some variations! Practice some moving planks (Start with both forearms supporting you, then raise yourself up to balancing on your hands- starting with your right hand first, then your left, then lower yourself back to your forearms. Keep reversing the order and don’t quit until that 60-second timer)


Days 16-18: Push yourself to see how far you can last. Aim for 90 seconds, than 120 and so on (but keep paying attention to your form. Don’t let that butt start floating too high!)


Days 19-21: Shake things up. Do a plank variation in the morning and a regular plank in the evening- try to beat your personal best!