2 How to do the plank?
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First thing first, though you may think that the exercise is easy by just looking at the posture, but make yourself ready for the strenuous exercise. The Plank will melt the fat from many places on the body like the stomach; it will also make your inner and outer muscles of back and upper back. It will also tone the muscles in the buttocks, the legs and hands. The real challenge is to slowly increase the time you spend planking day by day until the body becomes used to the strain. Doing this challenge will make your core strong enough to do the more advanced exercises and getting better muscles definition. You upper body should be straight and your elbows and toes should be the one to take the brunt of force when you raise your body. Take deep breaths while maintaining the straight-line position. You can strengthen the balance by pushing the muscles from the butt and split your legs and elbows. Here is the time sheet for the challenge:
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- 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
Do not try to overdo yourself as an injury may occur and it really seems very hard planking for 20 seconds. Let us know if you have tried and completed the 28 day plank challenge.