28-day plank challenge – change your body in 1 month

Nowadays there are many ways to make your body toned and sexy but the main point is to choose the most effective ones. If you want to get slim and attractive body fast, this exercise is specially for you.

The Plank is a classic exercise which tones almost all muscle groups of and helps to get rid of excess pounds. You’ll strengthen your core muscles in a fairly short period of time. This exercise will help you to eliminate problems such as belly fat, back bulge, armpit fat and many others.

Today we suggest that you try our 28-day plank challenge. You should perform this exercise every day for one month gradually increasing the duration. In this short period of time your body will become sexy, strong and healthy.

BASIC PLANK

– 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.

#1. Spiderman plank

– Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hip-width apart.

– Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.

– Return your right leg back to the ground, and repeat on the left side.

– Alternate legs at a brisk pace for 30 seconds.

#2. Plank with donkey kicks

– Remember the “Donkey kick” exercise? Good.

– Stay in a plank position and lift your left leg, bend the knee and start to perform kicks. Your should feel the tension in your muscles!

– Rest in a plank (don’t lay down) and repeat with the other leg.

#3. Jack plank

– Start in a high plank position with hands planted firmly on the ground, wrists directly below your shoulders. and body in a straight line from head to toe.

– Jump your feet apart like you would do for a jumping jack. Keep your knees soft to help absorb the impact.

– Jump your feet back together, landing softly on the balls of your feet.

– Repeat at a brisk pace for 30 seconds.

#4. Up-down plank

– Start in the plank position with your elbows shoulder-width apart.

– Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

– Slowly return to the starting plank position the same way, one arm at a time.

– Repeat the movement alternating sides.

#5. Side plank with leg lifts

– Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body.

– Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.

– Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

– Start to do leg lifts with the right leg.

– Repeat on the other side.

#6. Two-point plank

– Start in a standard plank position.

– Extend your left arm and lift the right leg. Your spine should remain straight. Hold for a few seconds.

– Repeat the same move with other arm and other leg.

#7. Side plank with reaches

– Lie on your right side. Place your right hand firmly on the ground and, engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes. Your feet should be stacked on top of each other.

– Extend your left arm out from your shoulder so it is straight up in the air.

– Lower your arm in front of you and bring it below your right hip, like you are reaching for something behind you. Your shoulders and hips can twist a tiny bit, but your core should be working hard here.

– Bring your arm back above your body, extended upwards from your shoulder. Repeat for 30 seconds, then switch to the left side and perform for 30 seconds.

– For an extra challenge, hold a light dumbbell in your free hand.