28-DAY PLANKING CHALLENGE: 1 EXERCISE, 4 MINUTES – NEW BODY!


Tansform your body in just 4 minutes! It probably sounds too good to be true, but it really works! Doing olank exercise every day will burn more calories than other traditional abdominal exercises. Planking tones your stomach, helps burn fat, promotes good posture, increases flexibility and not only!




This challenge is made of slow increase of the time you are spending for planks through four weeks. You will start with 20 seconds, and the ultimate goal is to do planks for four minutes. In the completion stage your body, you will be prepared for new difficulties and the muscles ‘weight will get to be emphasized.

Upright position is essential for doing the activities. Your upper body part should be in a straight line when you raise your elbows and toes. Maintain the straight line with deep breaths with the stomach muscles and neck and head. With pushing up the muscles from the buttocks, split your weight on the legs and elbows so that you can also strengthen the balance. After achieving the correct position, it only remains to go above your expectations in the 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- keep up as much as you can

Planks for Beginners: How to do a Plank

The plank is a great core exercise that doesn’t involve doing any crunches. In fact, the basic plank doesn’t involve moving at all. This is referred to as an isometric exercise.

The key with the plank is to engage you core muscles in the right way so that through the effort of balancing and stabilizing your body, you are giving your core muscles a fantastic workout. And if you don’t think you can get a good workout by holding still, just wait until you try to hold a plank for 30-60 seconds… you’re going to feel it!

This video will show you how to do a basic plank, starting where a very beginner should start to get their form down, and progress up to showing you how to do a side plank. Form is very important when you are doing any kind of plank, so if you are brand new to planks start with the very basic until you can hold it for about 30 seconds, and then work your way up.




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