A fit body demands exercising regularly and eating a healthy diet. However, most people are not able to do this due to their hectic schedule, so they’re looking for a way to get fit instantly. Luckily, there is a single exercise which will help you get fit in 28 days – the plank!
The plank is a powerful exercise which strengthens your arm, leg and buttock muscles and melts the excess fat better than any other exercise! The plank is essentially holding up in the push-up position.
The plank challenge is a four-week challenge which increases the duration of the exercise gradually.
In order to perform it, follow these steps:
Start by holding the position for 20 seconds, then increase the duration day-by-day. On the last day of the challenge, you need to perform a 4-minute plank!
What’s the correct plank position?
The correct plank position involves resting your body weight on your hands and toes while keeping a straight line with your back. Take a deep breath when you start, and squeeze the abdominals. Make sure your weight is properly distributed so you can keep the balance and strain the glutes.
28-day plank challenge!
Day 1 & 2: 20 seconds
Day 3& 4: 30 seconds
Day 5: Increase to 40 seconds
Day 6: Take rest
Day 7 & 8: Start with 45 seconds
Day 9,10 & 11: 60 seconds
Day 12: Increase to 90 seconds
Day 13: Take rest
Day 14 & 15: Again begin with 90 seconds
Day 16 & 17: 120 seconds
Day 18: Increase to 150 seconds
Day 19: Take rest
Day 20 & 21: 150 seconds
Day 22 & 23: 180 seconds
Day 24: 210 seconds
Day 25: Take rest
Day 26: Again begin with 210 seconds
Day 27: Increase to 240 seconds
Day 28: As long as possible for you
You’ll see that the plank really works when you finish the challenge! Start today and get your body in shape!