30-Day Plank Challenge For Flat Belly(2023)

30-DAY PLANK CHALLENGE

Day 1: Straight arm plank

Beginners: 10 planks, 30 seconds each

Intermediate: 10 planks, 1 minute each

Advanced: 10 planks, 2 minutes each

Straight arm plank. 

Day 2: Side plank

Beginners: 10 planks, 30 seconds each (on each side)

Intermediate: 10 planks, 1 minute each (on each side)

Advanced: 10 planks, 2 minutes each (on each side)

Day 3: Forearms plank

Beginners: 10 planks, 30 seconds each

Intermediate: 10 planks, 1 minute each

Advanced: 10 planks, 2 minutes each

Day 4: High plank with shoulder tap

Beginners: 10 planks, 30 seconds each or 10 taps on each shoulder

Intermediate: 10 planks, 1 minute each or 15 taps on each shoulder

Advanced: 10 planks, 2 minutes each or 25 taps on each shoulder

Day 5: Plank jacks

Beginners: 10 planks, 30 seconds each or 15 plank jacks

Intermediate: 10 planks, 1 minute each or 25 plank jacks

Advanced: 10 planks, 2 minutes each or 50 plank jacks

Day 6: Plank with hip dips

Beginners: 10 planks, 30 seconds each or 10 dips on each side

Intermediate: 10 planks, 1 minute each or 15 dips on each side

Advanced: 10 planks, 2 minutes each or 25 dips on each side

Day 7: Commando plank

Beginners: 10 planks, 30 seconds each or 10 commando moves from each hand

Intermediate: 10 planks, 1 minute each or 20 commando moves from each hand.

Here’s your one week’s plan ladies. Once week one is over and repeat the entire plan AGAIN!.

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