After you’ve completed the 4 Minutes – 28 Days Challenge, it is time to make a progress to a more difficult plank position.
It’s time to try the 30-day side plank challenge that can help you improve stability and balance, strengthen your core and build up your stamina.
Side plank helps banish stomach fat, strengthen the obliques, abs, and low back. Side plank also engages your hips, glutes and shoulders, covering almost every muscle in your body.
Take this 30-day plank challenge and get a perfectly sculpted body.
The Side Plank Challenge
Perform the plank for 3 days and rest every 4th day.
Day #1: 10 seconds
Day #2: 10 seconds
Day #3: 15 seconds
Day #4: Rest day
Day #5: 15 seconds
Day #6: 20 seconds
Day #7: 20 seconds
Day #8: Rest day
Day #9: 25 seconds
Day #10: 25 seconds
Day #11: 30 seconds
Day #12: Rest day
Day #13: 30 seconds
Day #14: 30 seconds
Day #15: 35 seconds
Day #16: Rest day
Day #17: 40 seconds
Day #18: 45 seconds
Day #19: 45 seconds
Day #20: Rest day
Day #21: 50 seconds
Day #22: 1 minute
Day #23: 1 minute
Day #24: Rest day
Day #25: 1 min. 15 sec.
Day #26: 1 min. 30 sec.
Day #27: 1 min. 25 sec.
Day #28: Rest day
Day #29: 2 minutes
Day #30: 2 min. 30 sec.
If you haven’t done the 4 Minutes – 28 Days Challenge, click here to get it.