Get your body in perfect shape in the same way as thousands of people do around the world. The perfect body shape can be achieved by one effective exercise- plank.
It is one of the most effective exercises to strengthen the central
part (core) of the body. It may seem easy so beginners often skip it.
However, it is the most powerful workout that will strengthen the
muscles of the buttocks, arms and legs, it will melt more fat deposits
than sit-ups and it will strengthen internal and external muscles of the
back and the core.
Plank is actually remaining in the push-up position, so the muscles
work in a similar way as with push-ups – not lengthened or shortened,
but also deeply becoming stronger and more durable.
The Plank Challenge
is designed to be completed in four weeks, gradually increased while
time passes by. The first step of the challenge is holding the plank
position 20 seconds, and the final goal is to achieve four minutes
non-paused plank. Eventually, your muscle mass will be emphasized and
your body will be ready for bigger challenges.
Correct plank position
The results of the challenge
depend on the way you do this exercise. When you lift yourself on
elbows and lean on your toes, it is essential for the upper body to be
in a straight line.
Control your body to remain in the correct position, and the neck and
head to be in the extension of the back with taking a deep breath and
with the help of abdominal muscles. Distribute the weight on your elbows
and your feet so that you can strain the glutes in addition to enhance
28-days Plank 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: longest you can
This exercise is really demanding, which can be felt within the first
twenty seconds. If you desire to work only on specific parts of the
body, you should do different kinds of challenges, on the similar
principle, but practicing other exercises.
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