The 28-Day Fat Melting Planking Challenge That You Need to Start Today

planking challenge

The planking challenge is perfect for you and here’s why?

  • You will achieve a toned body
  • You will reduce back pain and risk of injury
  • You will become more flexible
  • You will improve your metabolism to burn more fat
  • Your mood will improve by decreasing tension
  • Your posture will straighten
  • You will gain more balance

All these things can be yours by investing under 4 minutes of your day to this exercise.

The plank seems to be one of the most effective exercises for strengthening the core of the body. Initially, it looks like a very easy to do, so many beginners make a common mistake of skipping it. As a matter of fact, it is the most powerful workout, which besides the core strengthens the muscles of arms, legs, and buttocks. Compared to sit-ups it sheds up more fat deposits and it strengthens both internal and external muscles of the back and core.

How to hold a proper plank

Before you get onto the floor, here’s the guidelines for planking:

  • Hold your elbows directly underneath the shoulders and align the wrists with the elbows.
  • Push your body up into the upper back and hold your chin close to the neck (imagine you are holding an egg in between your chin and throat).
  • In this position, brace your abdominals, squeeze your gluteal (tailbone) and thigh muscles while continuing to breathe normally.

The 28-day planking challenge:

  • 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 failure

You can see in the beginning you are not expected to plank for four minutes. That’s the beauty of this challenge. You can begin at any time, at any level, and are guaranteed fantastic results. Even though this is one simple exercise, you are working your whole body.

Don’t stop once you’ve finished the challenge! Continue to fit as much planking as you can throughout your day to keep the benefits rolling.

Source:

theheartysoul.com

besthealthyguide.com

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