This exercise is very famous, but still, there are many people who don’t want to do it, because they don’t consider it beneficial.
Some even think that it’s very hard.
The plank actually comes with plenty of benefits. It is a workout for your whole body. You get to activate all of your muscles with only one exercise!
You might think it’s very hard in the beginning, but you can do it! You’ll see!
All you need are 4 minutes of your time and take a look at the magical transformation of your body!
Here, we’ve explained you how to perform a plank challenge precisely. You’ll strengthen your whole body.
The first results should appear after the finish of the challenge.
In the beginning, you do a plank for only 20 seconds, and increase that gradually.
You must do it properly because only that will help you acquire great results. Stack your elbows under your shoulders so that you can even out your weight.
You must have a straight spine and feel like you’re engaging your abdominal muscles. Your legs should be a little wider than your hips. Breathe steadily!
3 Main Advantages of Planking
1. Improvement of Body Posture
The plank is intended to strengthen the spine and the abs. You’ll manage to sit upright and balance your whole body!
2. Stomach Tightening
You’ll manage to form abs quickly if you have the right posture. You’ll notice a great improvement in your abdominal area after you’re done with the challenge.
3. Flexibility Boost
Your whole body is activated with the plank. You’ll also make your shoulders and back more flexible.
Guide For The 28 Days Plank Challenge
1st Day – 20 seconds
2nd Day – 20 seconds
3rd Day – 30 seconds
4th Day – 30 seconds
5th Day– 40 seconds
6th Day – Time to Rest
7th Day – 45 seconds
8th Day– 45 seconds
9th Day – 60 seconds
10th Day – 60 seconds
11th Day – 60 seconds
12th Day – 90 seconds
13th Day – Time to Rest
14th Day – 90 seconds
15th Day – 90 seconds
16th Day – 120 seconds
17th Day – 120 seconds
18th Day– 150 seconds
19th Day – Time to Rest
20th Day – 150 seconds
21st Day – 150 seconds
22nd Day – 180 seconds
23rd Day – 180 seconds
24th Day – 210 seconds
25th Day – Time to Rest
26th Day – 210 seconds
27th Day – 240 seconds
28th Day – As long as you can
Now that you know what it takes, start it today! What are 4 minutes of your time?
Take a look at our video so that you can perform the right plank: