Plank One Exercise, Four Minutes, 28 Days, New Body
We all want to have fit bodies and to be healthy as well, but most of us, because of our hectic schedule and many obligations, aren’t able to do is. And because of that we are looking for a way to get fit instantly, and luckily for us, there is one exercise, which is called – the plank that can help us get fit in just 28 days.
What is the plank?
The plank is a powerful exercise which strengthens your arm, leg and buttock muscles and melts the excess fat better than any other exercise! The plank is essentially holding up in the push-up position.
This challenge lasts four weeks and increases the duration of the exercise gradually.
If you’re interested about this challenge follow these steps:
First you start by holding the position for 20 seconds, then as the days go by, the duration is increasing. On the last day of the challenge, it is necessary to perform a 4-minute plank!
Try to imagine completely reconstruction on your body with only 4 minutes a day?
The 28-day Plank Challenge trains the body for strength and endurance, and achieves amazing results in less then a month!
This challenge takes 4 weeks and starts with holding a position for 20 seconds, and continues with gradually increase of the time.
It is important to learn how to do it correctly.
Put your elbows under your shoulders and this way you will distribute the weight properly. The spine needs to be entirely straight, to avoid pressure on the back and neck and to keep the target on the core and to tighten it. The legs need to be a bit spread a bit and no pressure to the hips.
The key for success is getting perfecting in the proper planking position.
- Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution.
- The spine remains straight(don’t round out the spine ).
- Tighten the core to benefit from the exercise.
- Keep your legs slightly spread without adding pressure to the hip area. Adjust the distance between your feet as you need it.
- Breath slowly and deliberates so that your core is fully engaged and your body is relaxed.
This exercise is a full-body workout, and has many benefits:
- Tones the stomach.
- Increases flexibility.
- Promotes proper body posture.
What’s the correct plank position?
It may sound difficult but when you try it you’ll see that actually it isn’t. The correct plank position involves resting your body weight on your hands and toes while keeping a straight line with your back. Take a deep breath when you start, and squeeze the abdominals. Make sure your weight is properly distributed in order to keep the balance and strain the glutes, which is very important.
If you are wondering why The Planking Challenge makes for such is a good workout plan for you then read more . Even though it seems like it’s too simple to be a full body workout,here is what planking does for the body:
Tones the stomach– planking uses the core to stabilize the body and carry out the physical demands to stay in planking position. The abdominal muscles are engaged during this workout. ,so this muscles tone and tighten . 2 Promotes good posture- abs are very important for maintaining a good posture, planking is also great for balance and stability. Over time, you’ll stand up straight and achieve a broader range of movement.
Increases Flexibility– an article published by Mercola says that flexibility is improved during constant work of the back and shoulder muscles in the plank position. The shoulder blades will stretch and give a better range of motion.
Day 28: Try as long as possible
At the end, when you finish the challenge, you’ll see the effects of this challenge and how much it helped, so our advice is, to start immediately in order to get your body in shape for the summer!
One of the most effective and most popular exercises around the world. It affects the abs, but also the muscles of the entire body. Always give it 5 minutes a day and you will be surprised by the results.
The Plank Challenge must be completed in four weeks. At first, you simply start out in the plank position for 20 seconds. Easy, right? Slowly, you build up your stamina until you are planking for four minutes during the final days. Follow this plan:
Note: It is one of the most powerful workouts to define the muscles of the buttocks, arms and legs. It melts fat deposits and strengthens internal and external muscles of the back and abdomen.
28-day 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 – 120/2
Day 17 – 120/2
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 – 210/2
Day 25 – rest
Day 26 – 210/2
Day 27 – 240 seconds
Day 28 – more than 240 seconds and remain in position as much as possible.
Planking actually gives your full body a workout. The muscles you use to maintain the position are located in various parts of your body.
Note: They can not do this challenge people with serious health problems and column deviations.