Health

The 28-day planking challenge that will tone and tighten your tummy

A great deal of benefits come from planking, and while you may think that this is a tough job to done, they are one of the best exercises that you can provide for your body.

The plank challenge that we are going to talk about today will strengthen your body and it will boost your physical performance by simply doing a planking routine. The main point of this challenge is to start with a 20 seconds planking pose and then gradually increase the time of holding as the days pass.

In order to do this exercise, you must keep your elbows stacked under your shoulders, which will allow your body to distribute its weight evenly. Keep your abdominal muscles engaged and your spine straight. Your legs should be spread little wider than your hips.

The main benefits of planking:

  1. This exercise tightens your stomach, and it will help you form abs just by holding the right position and posture.
  2. Because the whole of your body is activated during this exercise, it will make you more flexible. It will help your back and shoulders and it will make these parts less prone to injuries.
  3. The planks have a goal to make your body strong. A strong body starts with the abs and that is the area that will benefit the most. It will also “teach” you how to sit upright at all times.

How to perform the plank challenge day by day:

  • 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 you can no longer hold
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