The 21 Day Plank Challenge For a Stronger And Tighter Core

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The 21 Day Plank Challenge For A Stronger And Tighter Core
Last Updated: September 29, 2023

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Are you ready to strengthen and tighten your core? Look no further than the 21-Day Plank Challenge.

The plank is one of the best exercises for toning your back, abs, arms, legs and butt, while at the same time improving your stability and posture. The reason why it’s so popular and eclipses other strength movements are because it’s very versatile. You can change it up to add some extra movement and make your heart rate faster.

It’s time to take your fitness to the next level with this effective exercise routine. By committing to just a few minutes of planking each day, you’ll be amazed at the results.

Get ready to feel the burn and see incredible changes in your abdominal muscles. Let’s dive in and get started on this transformative journey!

Benefits of the 21-Day Plank Challenge

You’ll see amazing results from the 21-Day Plank Challenge, including a stronger core and tighter abs.

By consistently performing planks for 21 days, you’ll notice a significant improvement in your core strength. Planks engage multiple muscle groups, including your abdominal muscles, obliques, and lower back. As you hold the plank position, these muscles are forced to work together to maintain stability, resulting in a stronger and more defined core.

Additionally, the 21-Day Plank Challenge targets your abdominal muscles, helping to tighten and tone your abs. By challenging yourself with longer plank holds and incorporating variations, such as side planks and plank jacks, you’ll not only strengthen your core but also achieve a more sculpted midsection.

Stick to the challenge for 21 days, and you’ll be amazed at the transformation of your core and abs.

How to Properly Perform a Plank Exercise

To maximize the effectiveness of your plank exercise, focus on maintaining proper form and engaging your core throughout the entire duration.

21 Day Plank Challenge For a Stronger And Tighter Core

Start by positioning yourself face down on the floor, resting on your forearms and toes. Keep your elbows directly under your shoulders and your body in a straight line from head to toe.

Make sure to engage your abdominal muscles by pulling your belly button towards your spine. Avoid sagging your hips or raising your butt too high.

Hold this position for as long as you can, aiming for at least 30 seconds to start. Breathe deeply and evenly throughout the exercise, focusing on keeping your core muscles activated.

Increasing the Intensity: Variations and Progressions

Week 1

Start off by fixing your form, because when it comes to doing planks the form either makes it or breaks it. The body should be straight like an arrow from head to heels.

First, begin by standing up straight with your feet hip-width apart. Next, tell someone to gently and carefully knock you off balance. Try to feel what muscles need to be engaged so that you don’t fall down. This is the exact feeling you should have when you are trying to do a plank.

Perfect your form by first lying on the stomach and putting the forearms or hands, whichever you prefer directly under the shoulders. Then, come up onto the toes and squeeze your butt. Hold that position for 5 to 10 seconds.

Start the timer and try to hold the plank position for 30 to 40 seconds or perhaps longer. If you need rest, lower the knees on the floor for just a few seconds.

Week 2

Increase your endurance. If you start to feel any kind of lower back pain or pain in your shoulders when you start increasing the time in the plank position, or if the butt starts creeping toward the ceiling, get down, stop and reset.

Master the 30-second challenge. Hold the plank for 30 seconds without resting.

Next, hold the 30-second plank, then rest in the “Downward Dog” position for 5 seconds and then return to the plank and hold it for an additional 15 seconds or more if you can.

After this, try to hit the minute mark. Hold the plank for 45 seconds, rest in a “Downward Dog” position and then do another 15 to 30-second plank.

After you have managed to endure for one minute, try holding the plank for a minute and a half. First, go for one minute, rest in the “Downward Dog” position if you need it, and then go for 30 seconds more.

Week 3

During week 3 you are allowed to switch it up a bit. Master the variations presented below one by one, which means do each of them for one minute. Then try doing them with as little rest in between as possible, eventually aiming to finish all three back to back.


The first variation will involve moving the centre of your mass. Starting in a forearm plank, drop the right hip so that the right thigh touches the floor. Then, return to the previous position and drop the left hip. Repeat it again. If you are doing it on your hands, the thighs might not reach the floor.

Test your balance by extending the right arm straight in front of you and parallel to the floor while keeping the form correct. Return to an ordinary plank position and then extend the left arm. Repeat with both legs.

Change the levels. Start the plank on your forearms. Get yourself up on your right hand, then the left, so that you position yourself in a high plank position. Return to the right forearm, then the left. Repeat by switching the arms.

You can increase the intensity of your plank exercise by incorporating variations such as side planks and plank jacks.

The 21 Day Plank Challenge For a Stronger And Tighter Core

Side planks are a great way to target your obliques and challenge your stability. Start by lying on your side, then lift your body up onto your forearm and feet, forming a straight line from your head to your heels. Hold this position for as long as you can, then switch to the other side.

Plank jacks, on the other hand, add a cardio element to your plank workout. Begin in a high plank position, then jump your feet out wide and back in, just like a jumping jack. Keep your core engaged and maintain a steady pace.

These variations won’t only make your plank exercise more challenging but also help strengthen different muscle groups for a well-rounded core workout. So, give them a try and take your planks to the next level!

Tips and Tricks for Staying Motivated Throughout the Challenge

If you’re feeling unmotivated during the challenge, try setting small goals and rewarding yourself after each accomplishment. Breaking the challenge into smaller, achievable tasks can help you stay motivated and focused.

Start by setting a goal for the amount of time you want to plank each day, and gradually increase it as you get stronger. For example, you can start with 30 seconds and add 5 seconds every day.

After completing each plank session, reward yourself with something you enjoy, like a healthy snack or a few minutes of relaxation. This way, you’ll have something to look forward to and feel a sense of accomplishment after each successful plank.

Tracking Your Progress: Before and After Measurements

After completing the 21-Day Plank Challenge, make sure to take before and after measurements to track your progress. By measuring your body before starting the challenge and then again after completing it, you’ll be able to see the physical changes that have occurred.

This is important because it allows you to objectively assess the effectiveness of the challenge and determine whether it has helped you achieve your goals. Taking measurements can include recording your waist circumference, thigh circumference, and arm circumference, as well as tracking your weight and body fat percentage.

It’s important to be consistent with the measuring techniques and use the same measuring tape or scale throughout the process. Remember, progress may not always be visible in the mirror, but the numbers don’t lie.

Frequently Asked Questions

Can I Do the 21-Day Plank Challenge if I Have a Weak Core?

Yes, you can do the 21-day plank challenge even if you have a weak core.
It’s designed to strengthen and tighten your core over time, so start with shorter durations and gradually increase as you get stronger.

Is It Safe to Do the Plank Exercise if I Have a History of Back Pain?

It’s important to consult with a medical professional before starting any exercise program, especially if you have a history of back pain.

They can provide guidance on whether the plank exercise is safe for you.

Can I Still Get Results if I Skip a Day or Two During the Challenge?

Yes, you can still get results even if you skip a day or two during the challenge.

However, consistency is key, so try to stick to the program as much as possible for the best results.

How Long Should I Hold the Plank Position Each Day During the Challenge?

You should aim to hold the plank position for a certain amount of time each day during the challenge.

The recommended duration is usually around 30 seconds to 1 minute, increasing gradually as you progress.

Can I Do Other Exercises Along With the 21-Day Plank Challenge to Target Different Muscle Groups?

Yes, you can do other exercises along with the 21-day plank challenge to target different muscle groups.

It’s important to have a well-rounded fitness routine to strengthen and tone your entire body.


In just 21 days, the plank challenge can help you achieve a stronger and tighter core. By performing plank exercises correctly and progressively increasing the intensity, you can see significant improvements in your overall strength and stability.

Staying motivated and tracking your progress is essential for success in this challenge. So why wait? Start the 21-day plank challenge today and see the incredible results for yourself.



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