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One Exercise, Four Minutes, 28 Days, New Body

The plank is a powerful exercise which strengthens your arm, leg and buttock muscles and melts the excess fat better than any other exercise. It’s a bit difficult at first but once you get the hang of it you’ll see that it’s simple and easy.


Plank challenge

You’ve probably heard about the plank challenge, it’s taking the world by storm. It’s a four weeks exercise plan in which you start by holding in the plank position for 20 seconds and gradually increase your time until you reach the maximum you can. On the last day of your challenge you need to perform a 4 minute plank. It may sound impossible at first but you’ll see it’s very much possible.

What’s the correct plank position?

First you need to learn the correct plank position because if you’re not doing it correctly you won’t get the desired results. You need to rest your body weight on your hands and toes while keeping a straight line with your back. Take a deep breath when you start, and squeeze the abdominals. Make sure your weight is properly distributed so you can keep the balance and strain the glutes.

28-day plank challenge!

Day 1 and 2: 20 seconds

Day 3 and 4: 30 seconds

Day 5: Increase to 40 seconds

Day 6: Break

Day 7 and 8: Start with 45 seconds

Day 9,10 and 11: 60 seconds

Day 12: Increase to 90 seconds

Day 13: Break

Day 14 and 15: Again begin with 90 seconds

Day 16 and 17: 120 seconds

Day 18: Increase to 150 seconds

Day 19: Break

Day 20 and 21: 150 seconds

Day 22 and 23: 180 seconds

Day 24: 210 seconds

Day 25: Break

Day 26: Again start with 210 seconds

Day 27: Increase to 240 seconds

Day 28: As long as possible for you

Once you’re done, you’ll see that this challenge really does wonders for your body. Just try it out and be persistent, you won’t regret it!

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