28 – Day Planking Challenge: 1 Exercise, 4 Minutes – New Body
Today we show you how to tune your body in just 4 minutes and although it probably sounds too good to be true, it really works. Making a plank exercise every day will burn more calories than other traditional abdominal exercises, and it also tones your stomach, helps burn fat, promote good posture, increases flexibility and not just that.
So this challenge is made by slowly increasing the time you spend on plank over four weeks, so you start with 20 seconds. And the ultimate goal is to make plank for four minutes. Once you have completed the phase you will be ready for new difficulties and the weight of the muscle will increase.
So the right position of this exercise is essential for performing the activities, and that is your upper body should be in a straight line when you lift your elbows and fingers and then you need to maintain a straight line with deep breaths with abdominal muscles, the neck and the head, so by pressing the muscles from the buttocks, divide your weight on your legs and elbows so that you can also strengthen the balance. Once you achieve the exact position, it remains only to overcome your expectations in the 28-day challenge.
What you need to do is:
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- keep up as much as you can
Planks for Beginners: How to do a Plank
An excellent core exercise that does not involve making a crunches, that is, the base plank does not include movement at all and is called an isometric exercise. In fact, the key with plank is to engage the basic muscles in the right way, so that by balancing and stabilizing your body, you give your basic muscles a fantastic training and if you think you can’t get good training by plank, still wait to try to hold a plank for 30-60 seconds … you will be surprised.
The video below will show you how to make a basic plank, starting as a beginner should begin to get the shape, and make progress so you can make a side plank. It’s very important when doing any kind of plank, and even if you’re completely new to planks, to start with basic ones, so you can hold it for about 30 seconds, then work on increasing endurance.