The plank is a perfect exercise for training the whole body. It strengthens the muscles of the back, the press, legs, and hands, improves flexibility, posture and a sense of balance. This universal exercise can be done at home or in the gym, in the morning or in the evening, in sports outfits or in pajamas.

Do a plank every day for only a few minutes, and after 20 days your body will be transformed. The most important thing in performing this static exercise is to take the correct starting position. Today we want to show you the challenge, which in 20 days will bring your body into shape.

All you need is to perform the proposed cycle of exercises, which are different variations of the plank. 3 times a week you should perform a complete cycle relaxing for 30 seconds between exercises. All you need is some free space and a mat.

READ MORE: 10-minute wall workout to reduce flab from your arms and tummy

#1. Spiderman Plank

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Credit: BetterMe

- Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hip-width apart.

- Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.

- Return your right leg back to the ground, and repeat on the left side.

- Alternate legs at a brisk pace for 30 seconds.

#2. Side Plank with Reaches

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Credit: BetterMe

READ MORE: Transform your body in just 4 weeks with these 8 simple exercises

- Lie on your right side. Place your right hand firmly on the ground and, engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes. Your feet should be stacked on top of each other.

- Extend your left arm out from your shoulder so it is straight up in the air.

- Lower your arm in front of you and bring it below your right hip, like you are reaching for something behind you. Your shoulders and hips can twist a tiny bit, but your core should be working hard here.

- Bring your arm back above your body, extended upwards from your shoulder. Repeat for 30 seconds, then switch to the left side and perform for 30 seconds.

- For an extra challenge, hold a light dumbbell in your free hand.

#3. Plank Steps

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Credit: BetterMe

- Start in table top position and extend your legs behind you so you are balancing on your hands and toes. Your shoulders should be directly above your wrists and your feet should be together.

- Keeping your core engaged and maintaining a straight line from head to toe, swing your right leg to the side and gently tap your toes on the ground. Your right leg should be approximately 45 degrees from your left leg.

- Bring your right leg back to center. Now perform the movement with the left leg.

- Repeat these movements at a brisk pace for 30 seconds.

#4. Two-point Plank

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Credit: BetterMe

- Start in a standard plank position.

- Extend your left arm and lift the right leg. Your spine should remain straight. Hold for a few seconds.

- Repeat the same move with other arm and other leg.

#5. Side Planks

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Credit: BetterMe

- Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body.

- Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.

- Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

- Start to do leg lifts with the right leg.

- Repeat on the other side.

#6. Plank Jacks

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Credit: BetterMe

- Start in a high plank position with hands planted firmly on the ground, wrists directly below your shoulders. and body in a straight line from head to toe.

- Jump your feet apart like you would do for a jumping jack. Keep your knees soft to help absorb the impact.

- Jump your feet back together, landing softly on the balls of your feet.

- Repeat at a brisk pace for 30 seconds.

#7. Plank with Donkey Kicks

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Credit: BetterMe

- Remember the "Donkey kick" exercise? Good.

- Stay in a plank position and lift your left leg, bend the knee and start to perform kicks. Your should feel the tension in your muscles!

- Rest in a plank (don't lay down) and repeat with the other leg.

#8. Plank to Push-Up

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Credit: BetterMe

- Start in the plank position with your elbows shoulder-width apart.

- Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

- Slowly return to the starting plank position the same way, one arm at a time.

- Repeat the movement alternating sides.

READ MORE: These 4 exercises can help you get rid of hip dips

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