Plank has become a very popular body exercise which targets many muscles at once thus helping you become fit and better looking. Doing planks strengthens your buttocks, burns belly fat, tones the arms and legs and also straightens your back. It may look simple but the truth is it’s rather challenging to perform. Even though it is a static exercise, plank can help you strengthen and tone your entire body.
The 4-week plank challenge we have prepared for you will build your stamina and boost your strength. You start with short periods and increase the length every day.
The final goal is to reach 4 minutes, and at that time you should already be stronger and lean. Keep in mind that performing this exercise properly is very important if you want to get the best results.
This is how it should be done.
Get into pushup position on the floor, bend your elbows and rest your weight onto your forearms. Your entire body should be in straight line from toes to elbows. Your back, neck and head should be kept straight and you should contract your buttocks. Make sure you balance your weight evenly on your elbows and legs.
Once you get into proper position try to endure as long as you should each day.
- Dаy 1 – 20 seconds
- Dаy 2-20 seconds
- Dаy 3-30 seconds
- Dаy 4-30 seconds
- Dаy 5-40 seconds
- Dаy 6-rest
- Dаy 7-45 seconds
- Dаy 8-45 seconds
- Dаy 9-60 seconds
- Dаy 10- 60 seconds
- Dаy 11- 60 seconds
- Dаy 12-90 seconds
- Dаy 13-rest
- Dаy 14-90 seconds
- Dаy 15-90 seconds
- Dаy 16-120 seconds
- Dаy 17-120 seconds
- Dаy 18-150 seconds
- Dаy 19-rest
- Dаy 20-150 seconds
- Dаy 21-150 seconds
- Dаy 22-180 seconds
- Dаy 23-180 seconds
- Dаy 24-210 seconds
- Dаy 25-rest
- Dаy 26-210 seconds
- Dаy 27-240 seconds
Dаy 28-аs much аs you like or cаn
Once you start doing it you will see that it is a very challenging exercise. There are other varieties of plank exercise which target specific muscles but they all use the same technique.
Always be aware of your body’s position and remember to breathe deeply. Following this advice will help you get a better and stronger body in just 28 days.