After you’ve completed the 4 Minutes – 28 Days Challenge, it is time making a progress to a harder plank position.

It’s time to attempt the 30-day side slab challenge that could assist you boost stability as well as balance, enhance your core and also build up your stamina.

Side slab helps banish stomach fat, enhance the obliques, abdominals, and also reduced back. Side slab additionally involves your hips, glutes and shoulders, covering practically every muscle mass in your body.

Take this 30-day slab obstacle as well as obtain a completely sculpted body.

how to gain muscle mass

The Side Plank Challenge

Perform the slab for 3 days and rest every 4th day.

Day #1: 10 seconds

Day #2: 10 seconds

Day #3: 15 seconds

Day #4: Rest day

Day #5: 15 seconds

Day #6: 20 seconds

Day #7: 20 seconds

Day #8: Rest day

Day #9: 25 seconds

Day #10: 25 seconds

Day #11: 30 seconds

Day #12: Rest day

Day #13: 30 seconds

Day #14: 30 seconds

Day #15: 35 seconds

Day #16: Rest day

Day #17: 40 seconds

Day #18: 45 seconds

Day #19: 45 seconds

Day #20: Rest day

Day #21: 50 seconds

Day #22: 1 minute

Day #23: 1 minute

Day #24: Rest day

Day #25: 1 min. 15 sec.

Day #26: 1 min. 30 sec.

Day #27: 1 min. 25 sec.

Day #28: Rest day

Day #29: 2 minutes

Day #30: 2 min. 30 sec.

If you have not done the 4 Minutes – 28 Days Obstacle, click here to get it.