Did you know it only takes 4 minutes a day to totally change your body?

Well friends, I have good news for you. It’s true! All you need it 4 minutes. And it’s called the 28 day Plank Challenge. Planking trains the body in both endurance and strength, and this challenge will lead to awesome effects. Try it out and be amazed at the results!

This challenge is named so because you should complete it in 4 weeks.

For starters, hold your plank for 20 seconds slowly increasing the time as you go. Give it a try now.

It’s not easy, right?

Your final form is planking for a grand total of 4 minutes!

In order to do this exercise properly, you have to learn proper form.

To balance your weight correctly, keep your elbows beneath your shoulder and your spine straight. You don’t want to put any pressure on the neck and back. Tighten your core. Keep your legs spread slightly and avoid putting unnecessary pressure on the hips.

Inhale and exhale slowly, and keep your body relaxed.

Although planking seems simple, and maybe even easy, it works your entire body. Here are a few of its benefits:

  1. Good posture. Believe it or not, good posture has a lot to do with core strength. Planking balances and stabilized the body, and so straightens the body over time.
  2. Improved flexibility. You work the back and shoulder muscles. Flexibility is improved, and because your shoulder blades are being stretched, you will find yourself with more range of motion.
  3. Flattens the tummy. Because this exercise relies on the core to keep the body stable and maintain proper form, it heavily engages the stomach muscles. These muscles tone up and tighten over time.

The below plan will show you how to best do this challenge.

 

  • Day 1 – 20 seconds
  • Day 2 – 20 seconds
  • Day 3 – 30 seconds
  • Day 4 – 30 seconds
  • Day 5 – 40 seconds
  • Day 6 – Break
  • 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 – Break
  • Day 14 – 90 seconds
  • Day 15 – 90 seconds
  • Day 16 – 120 seconds
  • Day 17 – 120 seconds
  • Day 18 – 150 seconds
  • Day 19 – Break
  • Day 20 – 150 seconds
  • Day 21 – 150 seconds
  • Day 22 – 180 seconds
  • Day 23 – 180 seconds
  • Day 24 – 210 seconds
  • Day 25 – Break
  • Day 26 – 210 seconds
  • Day 27 – 240 seconds
  • Day 28 – As long as you can!

The following video will instruct you on how to do a proper plank, so try it out immediately, and start struggling for the body of your dreams! The video below will teach you how to do a perfect plank. So give it a try!

Source: Healthy Food House