Plank Challenge: 30 Days to a Stronger, Toned Core


Plank exercises are a great way to strengthen your core muscles and help you achieve a smaller waist and flatter abs. Here is a plank workout routine that can help you achieve your goals:

  1. Standard Plank: Start in a push-up position with your arms straight and hands shoulder-width apart. Lower your forearms to the ground, keeping your elbows directly beneath your shoulders. Hold this position for 30 seconds to 1 minute.

  2. Side Plank: Lie on your side with your legs straight. Prop yourself up on your forearm, keeping your elbow directly beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold for 30 seconds to 1 minute on each side.

  3. Plank with Hip Dips: Start in a standard plank position. Keeping your core tight, rotate your hips to one side and lower them towards the ground. Return to the starting position and repeat on the other side. Complete 10-12 reps on each side.

  4. Plank with Knee-to-Elbow: Begin in a standard plank position. Lift your right foot off the ground and bring your knee towards your right elbow. Return to the starting position and repeat on the other side. Complete 10-12 reps on each side.

  5. Plank with Arm Raise: Start in a standard plank position. Lift one arm off the ground and extend it in front of you. Hold for a few seconds, then return to the starting position and repeat on the other side. Complete 10-12 reps on each side.

Perform this plank workout routine 2-3 times a week, and remember to also incorporate cardio and a healthy diet to help you achieve a smaller waist and flat abs.

Location: Delhi, India

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