Home Healthy Weight loss The Plank Challenge: Perfect Abs In Less Than A Month!

The Plank Challenge: Perfect Abs In Less Than A Month!

A fit body requires regular exercise and a healthy diet, but let’s face it – many of us just don’t have the time to do that. However, a new exercise can help you get fit in less than a month and it is called the plank!

How does it work?

The plank is a powerful exercise which will strengthen the muscles on your arms, legs and buttocks while melting the fat in the belly area better than crunches and sit-ups. It essential is holding your body up in the push-up position.

The plank challenge

This popular challenge increases the duration of the exercise gradually and lasts for a month. Follow these steps in order to perform it:

Hold the position for 20 seconds on the first day, then increase the duration gradually until you reach a 4-minute plank on the last day!

The correct plank position

In order to benefit from it, you need to perform the exercise in the correct position. You must rest your body’s weight solely on your toes and hands while keeping your back and body straight for the duration of the exercise. When starting, take a deep breath and squeeze your abs, and make sure that your weight is evenly distributed so you can keep the balance and squeeze the glutes. Here’s how the challenge goes:

28-day plank challenge!

Day 1 and 2: 20 seconds

Day 3 and 4: 30 seconds

Day 5: Increase to 40 seconds

Day 6: Take rest

Day 7 and 8: Start with 45 seconds

Day 9,10 and 11: 60 seconds

Day 12: Increase to 90 seconds

Day 13: Take rest

Day 14 and 15: Again begin with 90 seconds

Day 16 and 17: 120 seconds

Day 18: Increase to 150 seconds