Do you have a soft, fat belly? You long to get rid of it? Here are some of the most effective plank exercises that work all the muscles of the trunk. They wiil help you have a firm and flat belly. Are you ready?

The challenge itself lasts 28 days. Although it may seem long, you will have a break every 5 days. During your training days, you need to increase the time spent doing the plank.

  • Day 1-3: 20 seconds
  • Day 4: 30 seconds
  • Day 5: 40 seconds
  • Day 7-8: 45 seconds
  • Day 9-11: 60 seconds
  • Day 12: 90 seconds
  • Day 14-16: 90 seconds
  • Day 16-18: 150 seconds
  • Day 20-23: 150 seconds
  • Day 23-24: 180 seconds
  • Day 26-27: 240 seconds
  • Day 28: Until you are tired
Choose some of these exercises and include them in your challenge. But, if you prefer a classic plank, keep doing it without any additions.

Plank Workout n ° 1

Spiderman plank

- Start in a standard plank position. Keep a straight line from your shoulders to your heels by engaging your trunk muscles. Your feet should be spread wide of the hips.

- Lift your right leg and bring your right knee to your right shoulder while keeping your hips as stable as possible.

- Flip your right leg to the ground, and repeat on the left side.

- Alternate the legs at a steady pace for 30 seconds.

Plank Workout  n ° 2

Transverse sideboard

- Lie on your right side. Place your right hand firmly on the ground by securing your trunk, elevating your body into a side plank , creating a straight line from your head to your toes. Your feet must be on top of each other.

- Extend your left arm upwards so that it is straight in the air.

- Lower your left arm in front of you and bring it under your right hip, as if you are looking for something behind you. Your shoulders and hips can turn a little bit, but your trunk will work a lot.

- Bring your arm over your body, tense up your shoulder. Repeat for 30 seconds, then move to the left side and do the same exercise for 30 seconds.

Plank Workout n ° 3

tiptoe plank

- Start in position on your hands and toes. Your shoulders should be directly above your wrists and your feet should be glued together.

- Keep your trunk fixed and hold a straight line from head to toe, swing your right leg to the side and gently tap your toes on the ground. Your right leg should be about 45 degrees from your left leg.

- Bring your right leg to the center. Now perform the movement with the left leg.

- Repeat these movements at a steady pace for 30 seconds.

Plank Workout n ° 4

two points plank

- Start in a standard plank position on your elbows.

- Extend your left arm and lift your right leg. Your spine should stay straight. Wait a few seconds.

- Repeat the same movement with the other arm and the other leg.

Plank Workout n ° 5

 Side plank with elevation of the leg

- Lie on the right side on an exercise mat. Spread your legs one over the other.

- Bend your right arm at 90 degrees. Your left arm should be parallel to your body. This is the starting position.

- Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

- Start doing leg lifts with your right leg.

- Repeat on the other side.

Plank Workout n ° 6

Jack plank

- Start in a plank position with your hands firmly on the floor and in the same axis of your shoulders. The body must be in a straight line from head to toe.

- Jump with your feet as you would for a jump by spreading your legs. Keep your knees flexible to help cushion the impact.

- Jump with your feet together, landing gently on the tips of your feet.

- Repeat with a steady rhythm for 30 seconds.


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