The 28-Day Planking Challenge You Must Try!

You can change your body fully in just 4 minutes! It is possible however untrue it sounds.

Try the one month challenge. Your strength and endurance will improve. It is a slow progression, but something that shows wonderful results.

Start with holding the position for 20 seconds. Increase it slowly. Continue for 4 weeks. It sounds easy, but it is not. In the end, do it for 4 minutes.

The effects of doing this are amazing! It is quick too. Keep your elbows under your shoulders. This will distribute the weight properly. Do not put any pressure on your spine and back. Keep it straight. Make your core tight. Spread your legs just a little bit. Do not put any pressure on the hip too.

The core should be engaged. For this, breathe slowly and relax!

The benefits of doing this are many. Here are some of them:

The stomach gets toned. The muscles get tightened after some time. It is physically tough on the stomach.

Flexibility improves. Since you stretch the shoulder blades, the range of your motion increases.

Your body posture will get corrected. It will become straight.

Follow the following plan to get a toned body:

  • 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

This video will help you to do plank in the proper way. So just get started ASAP to get your desired body fitness!

Source: 
supertastyrecipes.com
healthytipsforlonglife.com
www.healthyfoodhouse.com

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