28-day-planking-challenge-must-try

Did you know that there’s an exercise that will transform your body with only 4 minutes of it a day? Yes, it’s possible, and we’re going to show you how to do it!

The 28-day plank challenge will train your body in strength and endurance, and the initially slow progression will lead to incredible results! The challenge should be finished in exactly 28 days. You should start by performing the exercise for 20 seconds, then gradually increase the duration every day. The challenge ends with a 4-minute plank on the last day.

However, in order to benefit from the plank, you need to learn how to do it properly. Your elbows should be positioned under the shoulders, and your back should be straight. Tighten your core and spread the legs a bit, while adding no pressure on your hips. Breathe slowly during the exercise and relax your muscles.

The plank can:

1. Tone your stomach
The exercise uses your core to stabilize the body and carry out the physical demands for the proper position. It engages the abs enough to tone them over time.

2. Increases flexibility
The plank will improve your flexibility as it uses your shoulder and back muscles completely.

3. Improve your body posture
Abs are vital for good posture, so the exercise will improve your stability and balance over time.

Here’s 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

Watch the video below to see how to perform the plank properly: