Kelsey Wells’ 3-Week Plank Challenge for Ab Strengthening

You can’t get a strong core overnight, but you definitely can if you’re consistent with training and give it enough time. Whichever type of workout you choose, it won’t give you results unless you’re willing to put some time and effort. Core workouts are great for many people. By strengthening your core, you’ll be able to run faster, avoid injuries, and lift more weight.

Kelsey Wells is a creator of the PWR and PWR at Home programs and a trainer for the Sweat app. “For the most part, planks strengthen your core muscles, including your transverse abdominis (your deep core muscles), rectus abdominis (the “six-pack” muscles), and obliques (located on your sides from your hips to your rib cage),” Wells told Popsugar. 

She created a three-week program that you can do at home for a stronger core. Do the exercises 2-3 times per week and you will be able to see the results pretty soon. The program is created to increase the work-to-rest ratio as you progress. You can modify the movements if they’re too intense for you, but make sure to challenge yourself and keep progressing week after week.

EXERCISEWeek 1Week 2Week 3
Plank30 seconds45 seconds60 seconds
High Knees30 seconds45 seconds60 seconds
Plank With a Shoulder Tap30 seconds45 seconds60 seconds
Burpee30 seconds45 seconds60 seconds
In and Out Plank30 seconds45 seconds60 seconds
Sprawl30 seconds45 seconds60 seconds
Side Plank30 seconds (15 seconds on each side)45 seconds (22.5 seconds on each side)60 seconds (30 seconds on each side)
Rest30 seconds45 seconds60 seconds