30 Day Plank Chart. No equipment or special type of machinery needed, just your body and good ole gravity. The plank is one of the best exercises to strengthen your core, which is more than just your abdominals.
Planks are one of the best core exercises you can do.
This is a great challenge that I tried a few months ago.
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Perfect your plank (or learn to hold one for the first time) to tone your middle and boost your balance and posture in just four weeks. Don't worry, there are rest days too. With every plank workout and plank exercise routine, you'll get that much closer to a tight middle that acts as the foundation for every other movement pattern at the gym and in life.