Plank will melt more fat deposits than sit-ups and it will strengthen internal and external muscles on the back and the core. It will also strengthen the muscles on the buttocks, arms and legs.
Plank is actually holding the push-up position, so the muscles work in a similar way as with push-ups – they become stronger and more durable.
The goal of this plank challenge is to see how long you can hold a plank. It is designed to be completed in a period of four weeks. The duration of the plank increases gradually every day.
First step is holding the plank position for 20 seconds, and the final goal is to achieve four minutes non-paused plank. In the final stage, your body will be ready for bigger challenges and the muscle mass will be significantly increased.
It is very important to stay in the proper position while doing planks. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.
You have to control your body and hold your neck and head in the same line as your back by deeply inhaling and with the help of your abdominal muscles.
Distribute the weight on your elbows and your feet so that you can strain the glutes in order to keep the balance.
After you learn the correct position all you need to do is complete this 28-days 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
Plank is a demanding exercise and you will feel it within the first twenty seconds. Everyone who struggles with this challenge or desires to work only on specific parts of the body intends to do different kinds of challenges. It works on similar principles, just instead of planking, you increase the reps of sit-ups or crunches.
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