Even though the plank doesn’t give speedy results, it rather slowly shows up results and eventually, you will be amazed at what you achieved provided you do the same consistently and all you need to do is to continue doing the plank for four weeks continuously.

What you need is to be in this position for 20 seconds only and not to overstress your body and then you need to increase the time gradually.

That sounds quite simple, so you need to gradually but progressively, upsurge your endurance to the point you can do a plank for four minutes at one go.


Day 1 – Begin with 20 seconds

Day 2 – Continue with 20 seconds

Day 3 – Increase to 30 seconds

Day 4 – Continue with 30 seconds

Day 5 – Increase to 40 seconds

Day 6 – Relax

Day 7 – Increase to 45 seconds

Day 8 – Continue with 45 seconds

Day 9 – Increase to 60 seconds

Day 10 – Continue with 60 seconds

Day 11 – Continue with 60 seconds

Day 12 – Increase to 90 seconds

Day 13 – Relax

Day 14 – Continue with 90 seconds

Day 15 – Continue with 90 seconds

Day 16 – Increase to 120 seconds

Day 17 – Continue with 120 seconds

Day 18 – Again increase to 150 seconds

Day 19 – Relax

Day 20 – Continue with 150 seconds

Day 21 – Continue with 150 seconds

Day 22 – Increase to 180 seconds

Day 23 – Continue with 180 seconds

Day 24 – Increase to 210 seconds

Day 25 – Relax

Day 26 – Continue with 210 seconds

Day 27 – Increase to 240 seconds

Day 28 – Do as per your improved stamina.


To do this exercise properly, it is quite important to take the right position. First, you need to make sure your hands are placed in the approved manner and elbows are straight under the shoulders to make certain right weight dissemination.

Then the spine rests straight and you need to avert turning and unnecessary pressure on the neck as well as back and you need to keep your legs to some extent away from each other.

However, your thighs should touch each other and you need to regulate the distance between the legs as required.

Also, your breathing should be slow, and your body should be more stress-free.

About the author


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