Plank is a simple but effective total-body exercise. This simple exercise tones and strengthens your core muscles along with those in your arms, thighs and calves. It’s a great full-body workout that you can do in under a minute to improve your health and fitness.
THE PLANKING CHALLENGE
You need to do the plank challenge for 4 weeks. At first, 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.
Follow this plan:
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
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
Although the plank Challenge must be completed in 4 weeks, continuing to do it and adding it to your workout is the best way to continue to build your strength and endurance, and to watch your body transform. It is a slow progression toward amazing results, and it’s not exactly a quick fix.
WHY PLANKING?
You may be wondering why the Planking Challenge makes for such a good workout plan. Here’s what planking does to your body:
- Tones your stomach
- Planks burn more calories than other traditional abdominal exercises, such as crunches or sit-ups.
- It also works on your metabolism and daily practice makes sure metabolism remains high all day.
- Improve your posture
- While building strength, planks also increase flexibility.
HOW TO PROPERLY PLANK
The key to getting great results comes down to perfecting the proper planking position. This is how to do plank Properly :
Step 1: Lie on your stomach on the floor and hold your elbows directly under your shoulders and place your wrists in line with your elbows.
Step 2: Push your body up balancing on the elbows (arms) and toes while contracting your stomach, tailbone and thigh muscles. Avoid pushing your hips up too high or letting them sag to the floor. Your body should form a straight line from your head to your feet.
Step 3: The breathing is very important and it should be slow and deliberate so that your core is fully engaged and your body is relaxed. Source
