25 December 2020

14-Day Plank Challenge to Build Rock-Solid Abs

Who doesn’t want abs that are flat and look perfect? The problem is that most people think that you have to spend days in the gym to make this happen. That is not the case. You will be surprised at how easy you can get that flat, washboard midsection when you participate in the 14-day plank challenge workout plan.

What Muscles do Planks Work?

A plan is going to work several muscles at once, which makes them a perfect exercise to help your overall body. You will find that the plank is going to work the erector spinae, the rectus abdominus, and the transverse abdominus muscles. Speaking clearly, this is going to work the front of your abs, the sides of the abs, your thigh muscles, your upper shoulder muscles, and the lower back muscles.

What Happens if you do a 1-Minute Plank Every Day?

For those who start with a 1-minute plank every day, they are going to see and feel a lot of changes in their bodies. To start, you may feel that this is a huge challenge, but you just need to stick it out and you will see results. As you do these, you are going to find that you will have more strength throughout your entire body, your posture is going to be better, and you will start to see your midsection getting flatter as you continue to do these planks.

14-Day Plank Challenge Plan

The 14-day plank challenge plan is going to consistently increase the time frame of these planks to build yourself up. You will find it starts slow, so it is perfect for those who are just starting out. Below is the time frame for how long you will want to do planks for the next 14 days.

  • Day 1: 30 second plank
  • Day 2: 30 second plank
  • Day 3: 40 second plank
  • Day 4: 40 second plank
  • Day 5: 60 second plank
  • Day 6: 60 second plank
  • Day 7: 90 second plank
  • Day 8: 90 second plank
  • Day 9: 120 second plank
  • Day 10: 120 second plank
  • Day 11: 150 second plank
  • Day 12: 150 second plank
  • Day 13: 180 second plank
  • Day 14: 210 second plank

If you choose to continue doing planks after the 14 day challenge, then increase your time to adjust for this. And you can even add in variations of the regular plank to help with extra toning, like doing side planks!

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