THE 28-DAY PLANK CHALLENGE

Plank is one of the most popular and most effective exercise worldwide. The exercise will not only stimulate the stomach, but also the muscles of the whole body. Pay only five minutes a day and you will be surprised with the results. All you need is good will, a little free time and a little space on the floor. You can do planks at home, in the park, even when you are traveling in the hotel room. The essence of the exercise is to “ hover “ above the floor with body and relying solely on the hands and feet. Undoubtedly, to keep this position even only two minutes its not easy task. At that moment you are activating many muscles. Results are strong back, taut ass without cellulite, sculptured legs, flat stomach and beautiful hands. You should try this 28-day plank challenge.

How to do Plank ?

Plank is static exercise. No movements, the most important is to properly hold the body. Lie on the floor with belly down. Bend your elbows 90 degrees and place in the supine position relying on them. The body form must be a straight line from the heat to toe. When you master the proper position only you need is to beat the challenge that last 28 days.

28-Day 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 – Till failure

28 day plank challenge is designed over a period of four weeks to gradually increase the time spent it in plank.  It starts with 20 seconds and the ultimate goal is to achieve four minutes. In the final stage your body will be ready for bigger challenges and the muscle mass will be emphasized.