One Exercise, Four Minutes, 28 Days, New Body

11 months
5782 Views
One Exercise, Four Minutes, 28 Days, New Body

Accept the challenge along with thousands of people around the world and get your body in perfect shape.

Planking is one of the best and most effective exercises to strengthen the central (core) part of your body. Beginners often think this exercise is very simple therefore they sometimes skip it.

Plank is more effective than sit-ups and will melt more fat deposits. It will also strengthen both internal and external muscles of the core and the back. It will also strengthen the buttocks muscles, arms and legs.

Planking is actually remaining in a push-up position. This way the muscles work in a similar way as when you do push-ups – neither lengthened nor shortened, but deeply becoming more durable and stronger.

The Plank Challenge is designed so it is completed within four weeks, gradually increasing the difficulty as time passes by.

The first step is holding the plank position for 20 seconds. The final goal is for you to achieve non-paused plank position for four minutes. The final stage will make your body ready for bigger and better challenges and the muscle mass surely will be emphasized.

Maintaining correct practicing position is very important while doing plank. Once you lift yourself on the elbows and lean on your toes, it is highly important for the upper body to be in a perfect straight line.

Activating the abdominal muscles and taking deep breaths will help to control and remain your body in the accurate position. Also make sure both the head and neck to be in the extension of the back. Divide the body weight on both your elbows and your feet in order for you to strain the glutes while maintaining balance.

Once you learn to maintain the correct plank position all that is left is completing the 28-day challenge.

Day 1: Plank for 20 seconds

Day 2: Plank for 20 seconds

Day 3: Plank for 30 seconds

Day 4:  Plank for 30 seconds

Day 5:  Plank for 40 seconds

Day 6:  Rest

Day 7:  Plank for 45 seconds

Day 8:  Plank for 45 seconds

Day 9:  Plank for 60 seconds

Day 10:  Plank for 60 seconds

Day 11:  Plank for 60 seconds

Day 12:  Plank for 90 seconds

Day 13:  Rest

Day 14:  Plank for 90 seconds

Day 15:  Plank for 90 seconds

Day 16:  Plank for 120 seconds

Day 17:  Plank for 120 seconds

Day 18:  Plank for 150 seconds

Day 19:  Rest

Day 20:  Plank for 150 seconds

Day 21:  Plank for 150 seconds

Day 22:  Plank for 180 seconds

Day 23:  Plank for 180 seconds

Day 24:  Plank for 210 seconds

Day 25:  Rest

Day 26:  Plank for 210 seconds

Day 27:  Plank for 240 seconds

Day 28:  Plank for as long as you can

Plank is very demanding exercise and you will notice this within the first twenty seconds. Those who have struggles doing this challenge or want to work only on specific part(s) of the body tend doing different kinds of challenges. However, the principle is similar, only, instead of planking, you need to increase the reps of crunches or sit-ups.

Source: healthierwayoflife.com

Comments

comments

loading...

Comments

Inline
"
Inline
"