The effects of this exercise are due to the fact that it is a full body workout, and the engaged muscles are located in various body parts. However, make sure you do it correctly! This is the plan: Hold the plank for 20 seconds during the first two days, and increase up to 30 seconds on the 3rd and 4th days. Then, aim for 40 seconds on the 5th day. Rest on the 6th day, and then continue planking for 5 seconds on the 7th and 8th day. Hold the position for a minute in the next two days. On day 12, you should plank for full 90 seconds, and the next day, make a break. Continue planking for a minute and a half on the 14th and 15th day. In the next two days, you should try to hold the plank position for 2 minutes. Plank for 150seconds on the 18th day, and then make a day break. Resume with 150 seconds planking in the next couple of days, and hold for 180 seconds on the 22nd and 23rd day. The next day, plank for 210 seconds, again make a break for a day and hold the plank for 210 seconds on the 26th day as well. Hold the plank for 240 seconds on day 27, and on day 28, try to endure it as long as you can! As soon as you finish the challenge, the effects will be visible and you will be amazed! Yet, do not stop here, and enjoy the miraculous results of this short exercise!
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