Do you believe that you can transform your body in only four minutes? Yes, you’ve heard right! In just four minutes! And it sounds too good to be true, but it’s great and it’s working! With the 28-day Plank Challenge featured in Women Daily Magazine, you will see results by slowly training your body for endurance and strength.
It is a slow progression toward amazing results, and it’s not exactly a quick fix.
Let’s see what you can do for your body in just less than a month.
You must complete The Plank Challenge in four weeks. 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.
This is the plan you should follow:
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
How to Properly Plank
The key to getting great results comes down to perfecting the proper planking position. According to an article from Physical living, this is how to do it:
First, you have to make sure that your arms are positioned correctly. Your elbows should be directly under your shoulders to ensure proper weight distribution.
The spine should remain straight. Try to avoid rounding out your spine and putting unnecessary pressure on your neck and back.
Make sure to tighten your core so that it benefits from the exercise.
Then, keep your legs slightly spread and pay attention to how your hips feel during the exercise, because there should be no added pressure to the hip area.
The breathing is very important and it should be slow and deliberate so that your core is fully engaged and your body is relaxed.
You may be wondering why the Planking Challenge makes for such a good workout plan. After all, the exercise seems a bit simplistic to be a full-body workout. However, it is just that. Here’s what planking does for your body:
Tones your stomach
Planking involves using your core to stabilize your body and carry out the physical demands to maintain the proper planking position. The abdominal muscles are engaged during this workout. Over time, those muscles tone and tighten to give you a great-looking stomach.
Promotes good posture
Planking can also be good for your balance and stability, because your abs play a huge role in your ability to maintain good posture. By the time, you’ll be able to stand up straight and achieve a broader range of movement.
According to an article published by Mercola, your flexibility will improve as you work your back and shoulder muscles in the plank position. The shoulder blades will actually stretch, which promotes a better range of motion.
It is very simple and easy challenge and it could really help you to achieve great results. Check out the video below for a total breakdown of how to do a proper plank.