One Exercise, Four Minutes And 28 Days To Tone Your Core, Shoulders And Back!

We live in a world where there are more and more people struggling with managing their weight and keeping their body in shape.

If you have a limited amount of time in your day to work out, try planking.

In just 4 minutes a day you can completely transform your body. This 28 day challenge will will build both your endurance and strength. The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core, including the rectus abdominus, transverse abdominus, internal and external obliques, hips, and back.


Plank Benefits

Anyone who’s tried planking before will tell you that it really works out the whole body and that it is not easy task to fill, especially in the beginning.

It is believed that planking burns more calories than crunches because it engages your whole body instead of just your core.

Planking helps:

– Reduce back and shoulder pain
– Boost metabolism
– Improve posture
– Improve sports performance
– Improve Flexibility and balance
– Boost mood
– Prevent osteoarthritis, as well as other muscular and joint aches
– Maintain healthy digestion

How To Plank

1. Make sure that your arms are positioned correctly. Elbows should be directly under the shoulders to ensure proper weight distribution.

2. The spine should remain straight. Avoid rounding out the spine and putting unnecessary pressure on your neck and back.

3. Make sure to tighten the core so that it benefits from the exercise.

Common Mistakes To Avoid:

– Allowing your hips, head, or shoulders to drop, this can compress your vertebrae, putting pressure on discs in your spine and causing shoulder and hip joint inflammation.
– Placing your hands too close together, which creates internal rotation and instability at your shoulder joint.
– Your breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed.

28-Day Planking Challenge

Day 1-2: 20 seconds
Day 3-4: 30 seconds
Day 5: 40 seconds
Day 6: rest
Day 7-8: 45 seconds
Day 9-11: 60 seconds
Day 12: 90 seconds
Day 13: rest
Day 14-15: 90 seconds
Day 16-17: 120 seconds (2 minutes)
Day 18: 150 seconds
Day 19: rest
Day 20-21: 150 seconds
Day 22-23: 180 seconds (3 minutes)
Day 24: 210 seconds
Day 25: rest
Day 26: 210 seconds
Day 27: 240 seconds (4 minutes)
Day 28: longest you can (but do not sacrifice your form)

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, or you can complete this challenge using half planks.