Body Challenge: 4 minutes Per Day for 28 Days

plankingchallenge

plankingworkout

The most important exercises for strengthening the core part of the body are planks. Maybe as a beginner you think it is very simple and you find you just skip them out of your workouts. In fact, planking will melt down the fat from the stomach, strait the inner and outer muscles of your body’s back and upper part, the buttock muscles, legs and hands. They are almost the same as doing push-ups, and NO ONE likes push-ups.

This challenge is a gradual increase in time spent in the plank position stretched over four weeks. You will start with 20 seconds, and the ultimate goal is to hold a plank for FOUR minutes! In the completion stage your body, you will be prepared for new difficulties and you will start to see your body’s muscles really start being defined.

Upright position is essential for doing the activities. Your upper body part should be in a straight line when you raise your elbows and toes. Maintain the straight line with the stomach muscles, neck and head. Remember to keep breathing! This is super important as you do not want to start holding your breath or you won’t make it. Push up the muscles from the buttocks, split your weight on the legs and elbows so that you can also strengthen the balance. After achieving the correct position, it only remains to go above your expectations in the 28 days 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- keep up as much as you can

GOOD LUCK!

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