28 Day Plank Challenge for Beginners to Build Six Pack Abs

The plank is arguably one of the single greatest moves for your core and abdominal muscles. The plank will not only strengthen your abdominals but also give your back, shoulders, quads, glutes, and hamstrings a fantastic workout! It is one of my favorite exercises and if you want to get into shape, I would really suggest with starting a 28-Day Plank Challenge for Beginners!

Plank Challenge for Beginners

This is a 28 day program wherein you will do planks to build your core strength. At the start of the challenge, you’ll only be expected to do beginner planks for a short period of time. As you progress, you will slowly increase the amount of seconds or minutes you’ll hold your planks and eventually move on to plank variations. Do you want six pack abs? Then start today!


The 28-day Plank Challenge Explained

This Plank Challenge is a 28-day challenge meant to strengthen your core. It will be highly-effective if you stick to the schedule. Each day, you will perform a set of exercises and gradually. The number of reps will increase as well as the number of seconds or minutes to hold your plank position.

At the end of the challenge, your core muscles will be in great shape. Below is the schedule and plank variations that I follow and recommen for you:

Day

Plank Exercise Variations

Reps

Day 1-5

Basic and Side Plank Alternate

1-3 reps

Day 6

Rest Day

Day 7-12

Up & Down

Around the World

Basic Plank Alternate

5-10 reps

3-5 reps

3-5 reps

Day 13

Rest Day

Day 14

Leg Raise

5-10 reps each leg

Day 15

Side

5-10 reps each side

Day 16

Around the World

5-7 reps

Day 17

Leg Raise

5-10 reps each leg

Day 18

Side

5-10 reps each side

Day 19

Rest Day

Days

Plank Exercise Variations

Reps

Day 20-23

Arm and Leg Raise

Up and Down Alternate

3-5 reps

5-10 reps

Day 24

Around the World

5-7 reps

Day 25

Rest Day

Day 26

Basic

Side

Leg Raise

​2-3 reps each

Day 27

Arm and Leg Raise

Up and Down

3-5 reps each

Day 28

Basic

Up and Down

Around the World

3-5 reps each


How to Plank Correctly

28 days Plank Challenge for Beginners
  • As a newbie, you will probably want to start on the floor.
  • Get into a press position.
  • Bend your elbows at a 90-degree angle then rest your weight on your forearms
  • Press your forearms to the ground to maintain your elbows' right angle so that your chest won't sag forward.
  • Engage your core muscles by drawing your belly button in toward your spine. Your entire body should be in a perfectly straight line, from your ears to your ankles.
  • Engage your glutes by pretending that you're holding a coin in between your butt cheeks.
  • Hold this position.

Dos and Don’ts of Planking

Dos

1. DO press your heels to the wall and squeeze your glutes by clenching your butt cheeks together.

2. DO focus on your breath. Inhale through your nostrils and count one to four then exhale through your mouth and count one to four. Counting your breaths will also be a great distraction to help the time pass quicker. And in no time you’ll be done with your 28-Day Plank Challenge for Beginners.

3. DO try different plank variations after you get stronger and continue to progress along your challenge.

Don’ts

1. DON'T allow your hips to sag. When your hips sag, you are no longer engaging your abdominal muscles and are putting strain on your back.

2. DON'T allow your butt to lift up into the air. When this happens, your abdominal muscles will not be engaged and supporting your weight.

3. DON'T let your head hang loose. Look straight forward and ensure a neutral and stable position so that your spine will remain aligned.

Questions About 28-Day Plank Challenge for Beginners 

1. What will I need in order to start doing this Plank Challenge?

You won’t need much. You’ll just need regular gym clothes and workout shoes. You will also need a yoga or fitness mat, but this is not required if you are comfortable directly planking on the floor. You can also put a towel underneath you to put less strain on your elbows or forearms.

2. Do I need to go to the gym?

The great thing about planks is that you can do them at the convenience of your own home. All you need is just enough floor space for you to lay on, and you’re all set.

3. How long will I need to exercise every day?

Depending on your level of fitness and how far along you are with the challenge, you will only need 10 to 20 minutes, on average.

4. Will the plank challenge hurt?

I’m not going to lie. Initially, your body will be very sore from the first few days of planking. This is because your core muscles, back, shoulders, arms, legs, and butt are straining themselves in ways they are not accustomed to. After the first week or two, you will no longer feel sore the following day.

5. How long until I will see results?

Planking takes consistent and regular effort. With a balanced diet and regular exercise, you will most likely start to see results at the 3 week mark. However, this is highly dependent on your initial metabolism and our body type.

6. Can I do this with other exercises?

Definitely! It would be ideal to do planks with cardiovascular activities such as running, biking, or swimming, as these exercises will also help speed up your metabolism and increase your overall fitness level.

7. Do I have to be a certain weight to be able to start?

People of all sizes can start the plank challenge immediately, provided you are healthy and have no prior history of back injury. If you have any doubt, it is always best to consult a physical therapist or doctor to assess your health situation.

8. Is there a minimum and maximum age limit for doing planks?

People of all ages can also do the plank challenge, provided they are not pregnant, are in good health, and have no history of back injury.

9. What happens after I complete the 28 days?

After completing the 28 days, you will not only be stronger and fitter, you will also look great and feel great!


How to Motivate Yourself

1. Give a reward!

Think about what you’d like to buy yourself after you finish the 28-day challenge. It can be a new gadget, a new bag, or anything else you want. The catch is you can only buy the item if you complete the 28-day challenge.

Plank Challenge for Beginners 28 days

2. No plank = no dessert

If you’re a foodie like me, opt to reward yourself with one tiny portion of dessert such as a small piece of black chocolate. On days you are successfully able to plank, you can treat yourself with dessert. On days you don’t plank, you don’t get any dessert.

3. Buy a new outfit

Buy yourself an outfit that currently doesn’t look very flattering on you at the present. In order for you to look good in that outfit, you’ll probably need to complete the whole 28-day plank challenge. Even if it doesn’t look good on you after the 28 days, you can keep going until it finally does!

4. Schedule a trip to the beach

The biggest motivator for most people is to plan a beach trip at the end of their 28 days. At the beach, you will be forced to usually show your stomach. So schedule a beach trip with your friends or family when the 28-day challenge ends. This way, you will be forced to keep at it so that you’ll look good at the beach!


Conclusion

The 28 Day Plank Challenge for Beginners is a great way to get in shape. At the end of the program, you will develop a stronger core, and you will also strengthen your back, shoulders, legs, butt, and arms. Planks are a really great complete body workout which is best done regularly and consistently.

Tina Howell
 

Hi there, I'm Tina Howell, chief editor of XBodyNow.com. I have an in-depth knowledge about bodybuiding, gym and fitness which I have shared with you through this website.The purpose is to make you aware about the right way to perform training techniques or the food that are rich in all sorts of nutrients. I would love to respond to your queries, suggestions and feedbacks.

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