This Planking Challenge is Perfect for You, and Here’s Why:

You will achieve a toned body.
You will reduce back pain and risk of injury.
You will become more flexible.

Your mood will improve by decreasing tension.
Your posture will straighten.
You will gain more balance.
You will boost your metabolism to burn more fat.

All these things can be yours by investing under four minutes of your day to this exercise. Yes, you read this right: four minutes!

 

How to Hold the Proper Plank

Before you get onto the floor, here’s the guidelines for planking:

Hold your elbows directly underneath the shoulders and align the wrists with the elbows.
Push your body up into the upper back and hold your chin close to the neck (imagine you are holding an egg in between your chin and throat).
In this position, brace your abdominals, squeeze your gluteal (tailbone) and thigh muscles while continuing to breathe normally.

Are You Ready? Go!

The 28-Day Planking 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
‘Until failure’ meaning until you collapse. I’d bet you can go a lot longer than 240 seconds, and you won’t even notice.

You can see in the beginning you are not expected to plank for four minutes. That’s the beauty of this challenge. You can begin at any time, at any level, and are guaranteed fantastic results. Even though this is one simple exercise, you are working your whole body. You may not believe me until you do it.

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This Planking Challenge is Perfect for You, and Here’s Why: You will achieve a toned body. You will reduce back pain and risk of injury. You will become more flexible. https://www.youtube.com/watch?v=Hwo1qGnyIUI Your mood will improve by decreasing tension. Your posture will straighten. You will gain more balance. You will boost your metabolism to burn more fat. All these...

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