The plank is one of the most well-known isometric exercises. In other words, it is a type of exercise that subjects the muscle to the pressure caused by our own body weight, without the need to perform repeated movements.

It is a very simple exercise, which does not require special equipment and which, if performed correctly, can guarantee excellent results in a short time. There are many variations of the plank exercise, but the most common is the front plank exercise with straight arms.

To do this, lie on your stomach on a yoga mat. Align your head with your back and support your body weight with your arms and toes. Hold this position for a few seconds, making sure to contract the abdominal muscles.

How to Do a Plank With Proper Form So You Can Work Every Part of Your Core  | SELF

The 30 Day Plank Challenge
Although it is a simple exercise to perform, to do it correctly you must have adequate physical condition. Don’t try to “push forward,” follow this 30-day challenge to start doing the plank gradually.

Day 1: 20 seconds
Day 2: 20 seconds
Day 3: 30 seconds
Day 4: 30 seconds
Day 5: 40 seconds
Day 6: rest
Day 7: 45 seconds
Day 8: 45 seconds
Day 9: 1 minute
Day 10: 1 minute
Day 11: 1 minute
Day 12: 1 minute and 30 seconds
Day 13: rest
Day 14: 1 minute and 30 seconds
Day 15: 1 minute and 30 seconds
Day 16: 2 minutes
Day 17: 2 minutes
Day 18: 2 minutes and 30 seconds
Day 19: rest
Day 20: 2 minutes and 30 seconds
Day 21: 2 minutes and 30 seconds
Day 22: 3 minutes
Day 23: 3 minutes
Day 24: 3 minutes and 30 seconds
Day 25: 3 minutes and 30 seconds
Day 26: rest
Day 27: 4 minutes
Day 28: 4 minutes
Day 29: 4 minutes and 30 seconds
Day 30: 5 minutes.

Warning: it is very important not to overdo it and to follow the training plan even if at first it may seem easy. Remember to keep your head and back straight, avoiding dropping your hips or lifting them too much. If you feel pain, stop exercising immediately.