The plank is extremely effective exercise which can help you achieve the perfect body shape.
Thousands of people worldwide are performing this exercise on regular basis, so if you want to get your body in perfect shape, joint these people as soon as possible.
The plank is known as the best exercise for strengthening the core of the body.
Even though it seems easy and beginners often skip it, it is the most effective one for strengthening the legs, arms, and buttocks muscles.
In addition, it will strengthen the internal and external muscles of the back and core as well as melt more fat deposits than sit-ups.
Plank resembles the push-ups, meaning that the muscles work in similar way as with push-ups. They are not shortened or lengthened, but also becoming more durable and stronger.
PLANK CHALLENGE
This challenge is designed to be completed in 28 days, gradually increased as time passes by.
Initially, you should hold the plank position for 20 seconds, and the final goal is to hold the position for four minutes, without pauses.
As time passes by, your muscles will be reinforced and your body will be ready for bigger challenges.
CORRECT PLANK POSITION
The way you do the exercise is crucial and it highly affects the outcome from the exercise.
Make sure you keep the upper body in a straight line when you lift yourself on elbows and lean on your toes.
Keep your body under check and try to remain in the correct plank position the entire time.
The neck and head should be in the extension of the back, and the abdominal muscles and taking a deep breath can help you stay in this position.
Distribute the weight on both elbows and feet; so that you strain the glutes in addition to enhance the balance.
28- DAYS 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 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
The plank itself is very demanding and challenging, which can be felt within the first 20 seconds.
If you want to focus on specific parts of the body, do different kinds of challenges with other exercises.
