1 Exercise, 4 Minutes, 28 Days, New Body!

Today we are presenting an exercise that has been done by numerous people around the world and has provided the promised result: a completely new body! Is time to get your body in perfect shape and this can be achieved by only one effective exercise called plank.

Planks are an essential exercise for strengthening the middle part of the body. Even though beginners may think they are easy and skip them often, they can provide incredible results!

It is one of the most effective exercises to strengthen the central part (core) of the body. It may seem easy so beginners often skip it. However, it is the most powerful workout that will strengthen the muscles of the buttocks, arms and legs, it will melt more fat deposits than sit-ups and it will strengthen internal and external muscles of the back and the core.

Plank is actually remaining in the push-up position, so the muscles work in a similar way as with push-ups – not lengthened or shortened, but also deeply becoming stronger and more durable.

The Plank Challenge is designed to be completed in four weeks, gradually increased while time passes by. The first step of the challenge is holding the plank position 20 seconds, and the final goal is to achieve four minutes non-paused plank. Eventually, your muscle mass will be emphasized and your body will be ready for bigger challenges.

Correct plank position

The results of the challenge depend on the way you do this exercise. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.

Control your body to remain in the correct position, and the neck and head to be in the extension of the back with taking a deep breath and with the help of abdominal muscles. Distribute the weight on your elbows and your feet so that you can 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 intensity of this exercise can be felt in the first few seconds, but that is the reason why it is extremely effective. Yet, if you find it too much for you, you can start some other kind of exercises or challenges.

To be more clear watch the video bellow: