Can you imagine completely transforming your body in only 4 minutes a day?
It is possible, and we will confirm that it is both, too good, and still true!
The 28-day Plank Challenge trains the body for strength and endurance, and the slow progression will eventually lead to fantastic effects! This is how to try it and achieve amazing results in just a month!
This challenge should be finished in 4 weeks. Initially, you should hold a position for 20 seconds, and then gradually increase the time. Yet, it is not as easy as it sounds, as planking for 4 minutes in the last phase is not simple at all.
The quick and remarkable effects of this exercise are determined by the position, so you must learn it correctly.
Your elbows should be under the shoulders in order to distribute the weight properly. The spine should be entirely straight, to avoid unnecessary pressure on the back and neck. You should target the core and tighten it. The legs are spread a bit, and you should add no pressure to the hips.
Breathe slowly in order to engage the core completely, and relax the body.
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This exercise is a full-body workout, even though you may think it is slightly simplistic. It provides many benefits:
- Tones the stomach. The exercise uses the core to stabilize the body and carry out the physical demands to maintain the proper position. It engages the stomach muscles, and thus they tighten and toned over time.
- Increases flexibility. As you work the shoulder and back muscles, the flexibility is boosted, and since the shoulder blades are stretched, you will achieve an improved range of motion.
- Promotes proper body posture. Good posture is significantly determined by the abs, so planks stabilize and balance the body, and thus straighten the body over time.
This is the plan you should follow during the challenge:
- Day 1 – 20 seconds
- Day 2 – 20 seconds
- Day 3 – 30 seconds
- Day 4 – 30 seconds
- Day 5 – 40 seconds
- Day 6 – Rest
- Day 7 – 45 seconds
- Day 8 – 45 seconds
- Day 9 – 60 seconds
- Day 10 – 60 seconds
- Day 11 – 60 seconds
- Day 12 – 90 seconds
- Day 13 – Rest
- Day 14 – 90 seconds
- Day 15 – 90 seconds
- Day 16 – 120 seconds
- Day 17 – 120 seconds
- Day 18 – 150 seconds
- Day 19 – Rest
- Day 20 – 150 seconds
- Day 21 – 150 seconds
- Day 22 – 180 seconds
- Day 23 – 180 seconds
- Day 24 – 210 seconds
- Day 25 – Rest
- Day 26 – 210 seconds
- Day 27 – 240 seconds
- Day 28 – Until failure
The following video will instruct you on how to do a proper plank, so try it out immediately, and start struggling for the body of your dreams!
Sources and References:
supertastyrecipes.com
healthytipsforlonglife.com
