TRY THE 28-DAY PLANKING CHALLENGE!

Plank is one of the most efficient bodyweight static exercises for strengthening the core and the other parts of our body. In this article we are going to give you plank challenge which is going to help you melt the belly fat, strengthen the back muscles, strengthen the buttock, leg and arm muscles.

You can slowly increase strength levels and plank timing each time you repeat it during 4 weeks with this challenge.

If you are ready to do this you should have a proper upright standing and position. Your upper part of the body must be straight in line with the elbows and toes, when they are slightly raised. Keep up this straight position, take deep breaths, and feel the stomach muscles get strong, along with the neck and head. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance. When you achieve the right position, just upgrade each day to achieve the goal during 28 days.

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

 

(1258 Posts)