Here’s a fabulous single exercise that will help you achieve all these results – perfect shape, core strengthen, improve stamina and weight loss. And the best part about this exercise is that it does not require any expensive workout equipment and it can be done in a matter of few minutes. Sounds incredible don’t it?

Plank is one of the most underrated exercises in the workout world. It is often overlooked as people consider this exercise to be very easy and prefer to work out by lifting heavy weights. The plank has a simple mechanism. It uses your own body weight to great effect and places stress on the forearms, biceps, buttocks, back and hamstring muscles.

Here are the muscles that can be strengthened by performing the plank:

  • Forearms
  • Biceps
  • Upper and Lower Back
  • Buttocks
  • Legs
  • Abs

Plank can also help burn more fat than workouts like sit-ups or crunches. But there is one catch. The workout must be performed correctly in order for the full effects to be felt.

So what is the correct way of doing the plank?

Plank is similar to the push-ups, except that you are holding your position instead of pushing up against the floor. The body should be lifted by the elbow, when in the push up position and the leg must be supported only by the toes. It is important that the upper body, including your head and neck is held in a straight line for the plank to be effective. The key is to distribute the weight between your elbows and toes so that the glutes are worked to maintain proper balance. The abdominal muscles should also be controlled so that it provides more balance to stay in this position.

The Plank Challenge:

The idea behind the plank challenge is to gradually increase the plank duration every day. This workout might be difficult for beginners at first and hence the plank challenge starts out to be kind to them. The challenge starts of with the plank position being held for twenty seconds and gradually increasing the hold every day. After four weeks, the plank position should be held for four minutes without any breaks or pauses.

Here is a chart that will act as a guide to this exercise:

Day / Week Week 1 Week 2 Week 3 Week 4
Day one 20 45 90 180
Day two 20 60 120 180
Day three 30 60 120 210
Day four 30 60 150 Rest
Day five 40 90 Rest 210
Day six Rest Rest 150 240
Day seven 45 90 150 As long as you can

Note: Plank hold time is in seconds.

Complete the plank challenge and see a transformation in your physique.
Source: Healthy Life Tricks