TIGHTEN YOUR CORE WITH THIS 28 DAY PLANK CHALLENGE (JUST A FEW MINUTES A DAY)

The challenge that we are presenting today has been done by numerous people around the world and has provided the promised result: a completely new body!

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!

This exercise will melt down the abdominal fat, strengthen the inner and outer muscles of the back, legs, and buttocks. Planks are similar to push-ups and they strengthen the muscles from the inside.



During this exercise, you will need to gradually increase the time you are holding the body in a plank position for 4 weeks. At the beginning, you should hold for 20 seconds, and eventually, you will hold the plank position for 4 minutes.

In the last stage of this challenge, you will be prepared for new challenges, and your muscle strength will be significantly increased.
In order to do this exercise properly, you need to maintain an upright position. When you raise the toes and elbows, the upper body part should be in a straight line.

Breathe deeply with the muscles of the stomach and head and neck. You can maintain a balance by splitting the weight into the elbows and legs while pushing up the muscles from the buttocks.
As soon as you achieve the proper plank position, just start breathing deeply and hold the position for as long as possible in order to do the 28-day challenge.

PLANK

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– Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.

– Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.

– Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.

– Hold for at least 10 seconds and lower yourself back to the floor.

There are also other types of plank. Combine them with the basic plan or include to your workout routine.

REVERSE PLANK

How to Do a Reverse Plank: Techniques, Benefits, Variations

Take a seat on the floor and extend your legs straight out in front of you. Place your hands on the floor, taking care to align them with your shoulders. Raise your body up so that your heels are resting on the floor and you create a diagonal line with your body.

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- hold as much as possible
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.