This program lasts for 28 days and if you can stick with it you will be rewarded with a big reward. The plank exercise will not only tone your abs but will also help you eliminate fat from your arms and abdominal area, it will also increase flexibility, relieve back pain and improve your mood.It’s safe to say that planks are one of the most effective exercises out there, and those who have tried them know that they are not as easy as they seem. However, if you practice them daily you will get used to them and see progress in no time.
Journalist Leah Wynalek completed the 3-week plank challenge and was amazed by the effectiveness of this simple exercise:
“I was overconfident. When I did them right, my pulse would flutter and I would desperately check the timer on my phone as it counted down. My abs were getting stronger. I didn’t realize it until the last week, when my plank position was much easier than it had been in the first week.Even though I couldn’t see the difference, I could feel it. I felt like all the tension I had built up from sitting at my desk had disappeared. I was surprised at how much energy I felt after a short period of exercise.
This program is designed for everyone, even people who have never done planks in their lives. Start off easy and then gradually increase the time and difficulty.
HOW TO DO THE PLANK:
© image by Infowood
The correct position of this exercise is essential to perform 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 your abdominal muscles, neck and head, so by pressing your gluteal muscles , divide your weight on your legs and elbows so that you can also strengthen your balance.
- For the first two days, your goal is to hold the plank for 20 seconds.
- On the third and fourth day, it goes up to 30 seconds.
- On day 5, you should reach the goal of 50 seconds.
- On day 6, rest and continue with 45 seconds on days 7 and 8.
- Hold the plank for 60 seconds on days 9-11.
- 90 seconds is the goal to reach on day 12 and then on day 13 take a break again before continuing with 90 seconds on days 14 and 15.
- The goal for days 16 and 17 is 120 seconds.
- On day 18, hold the plank for 150 seconds.
- Day 19 is when you take a break and then on days 20 and 21 you hold it for 150 seconds.
- Days 22 and 23 are 180 seconds, while day 24 is 210 seconds.
- Take a short rest on the 25th and continue with 210 seconds on the 26th.
- On day 27 it’s 240 seconds, and finally on day 28 hold the plank for as long as you can.
Try to include the plank exercise as a routine, at a specific time of the day. After the first week, you will look forward to the exercise.
