Many people all over the world have completed the challenge we are presenting today, and the anticipated outcome has been a whole new body!
One of the most important exercises for strengthening the midsection is the plank. Though novices might consider them simple and frequently neglect them, they have the potential to yield amazing outcomes!
This workout will strengthen the inner and outer muscles of the back, legs, and buttocks, as well as reduce belly fat. Similar to push-ups, planks work the muscles from the inside out.
During this exercise, you will need to gradually increase the time you are holding the body in a plank position for 4 weeks. At the beginning, you should hold for 20 seconds, and eventually, you will hold the plank position for 4 minutes.
In the last stage of this challenge, you will be prepared for new challenges, and your muscle strength will be significantly increased.
In order to do this exercise properly, you need to maintain an upright position. When you raise the toes and elbows, the upper body part should be in a straight line.
Breathe deeply with the muscles of the stomach and head and neck. You can maintain a balance by splitting the weight into the elbows and legs while pushing up the muscles from the buttocks.
As soon as you achieve the proper plank position, just start breathing deeply and hold the position for as long as possible in order to do the 28-day 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 much as possible
The intensity of this exercise can be felt in the first few seconds, but that is the reason why it is extremely effective. Yet, if you find it too much for you, you can start some other kind of exercises or challenges.