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.
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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