This program lasts for 28 days and if you manage to hold on you will have a great reward. The plank exercise will not only tone your abs but will also help you shed fat from your arms and abdominal area, it will also enhance flexibility, relieve back pain and improve your mood.
It can be safely said that planks are one of the most effective exercises out there and those who have tried them already know that they are not as easy as they seem. However, if you practice them daily you will get used to it and you will see progress in a very short time.
Journalist Leah Wynalek completed the 3-week plank challenge and was amazed at how effective this simple exercise was:
“I was too confident. When she got them right, my pulse trembled and I stared desperately at 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.
Although he couldn’t see the difference, he could feel it. I felt that all the tension accumulated from sitting at my desk had disappeared. I was amazed at the energy I felt after a short period of exercise.”
This program is developed for everyone, even people who have never done pushups in their life. Start off easy and then gradually increase the time and difficulty.
HOW TO MAKE THE PLANK:
© image by Infowood
The correct position of this exercise is essential to perform the activities, and that is that your upper body must be in a straight line when you raise your elbows and fingers, and then you need to maintain a straight line with deep breaths with your abdominal muscles, the neck and head, so by pressing the gluteal muscles , divide your weight between the legs and elbows so that you can also strengthen your balance.
- In the first two days, your goal is to hold the plank for 20 seconds.
- On the third and fourth day, go up to 30 seconds.
- On the 5th day, you must reach the 50 second goal.
- On day six, rest and continue with 45 seconds on days 7 and 8.
- Hold the iron for 60 seconds on days 9-11.
- 90 seconds is the goal to hit 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 days 20 and 21 you hold it for 150 seconds.
- Days 22 and 23 are 180 seconds, while day 24 is 210 seconds.
- Rest a bit on the 25th and continue with 210 seconds on the 26th.
- On the 27th it’s 240 seconds and finally on the 28th hold the plank for as long as you can.
Try to include the plank exercise as a routine, at a certain time of the day. After the first week, you’ll be looking forward to exercise.
