The Fat Melting Planking Challenge That You Need to Start Today

The plank is definitely one of the most popular whole-body exercises, as it offers amazing effects, and takes only a few minutes daily. Here is what can planking do for you:

  • It improves flexibility
  • It improves body posture
  • It tones the entire body
  • It boosts metabolism and helps you burn fat
  • It helps you gain balance
  • It relieves back pain and reduces the risk of injury
  • It improves mood and reduces stress

The following challenge promises amazing results in only 28 days, by doing this exercise only 4 minutes daily!

Yet, before you start, we should review the way you should plank correctly:

You should hold the elbows underneath the shoulders and align the wrists with them. Then, push the body up into the upper back, keeping the chin near the neck. While in this position, breathe normally, and brace the abs, and squeeze the gluteal (tailbone) and thigh muscles.

Here is 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 – Hold as long as you can

The best thing about this challenge is that you gradually increase the time, so beginners have equal chances to get the nicely toned and strong body after 28 days.

However, it might sound easy, but this workout is quite demanding, as it targets various muscle groups. Yet, the effects are simply fantastic, and they will confirm that it has been worthwhile.

Sources:
theheartysoul.com
fitness.mercola.com

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