Try the 28-day planking challenge



Try the 28-day planking challenge


What if you could transform your body entirely in just four minutes?

Maybe you think that this sounds too good to be true. However,

with the 28-day challenge Planck appeared in the Journal of Women’s day, and you will see results by training the body slowly on endurance and strength.

While it’s not exactly a quick fix,

it is a slow progress towards the amazing results.
Want to learn more about this challenge and what it does to your body?

Read on to learn what you can do for your body in less than a month.
the challenge
You must be completed challenge Planck in four weeks.

In the beginning, you simply start the board for 20 seconds mode. Easy, right? Slowly, you the ability to build your endurance until it is shut down for four minutes in recent days.


Follow this plan:

1.Day 1-20 seconds
2.Day 2-20 seconds
3.Day 3-30 seconds
4.Day 4-30 seconds
5.Day 5-40 seconds
6.Day 6 – Rest
7.Day 7-45 seconds
8.Day 8-45 seconds
9.Day 9-60 seconds
10.Day 10-60 seconds.
11.Day 11-60 seconds.
12.Day 12-90 seconds.
13.Day 13 – Rest
14.Day 14-90 seconds.
15.Day 15-90 seconds.
16.Day 16-120 seconds.
17.Day 17-120 seconds.
18.Day 18-150 seconds.
19.Day 19 – Rest
20.Day 20-150 seconds.
21.Day 21-150 seconds.
22.Day 22-180 seconds.
23.Day 23-180 seconds.
24.Day 24-210 seconds.
25.Day 25 – Rest
26.Day 26-210 seconds.
27.Day 27-240 seconds.
28.Day 28 – even failure
How to properly Plank
The key to getting great results comes down to mastering put proper wooden planks.

According to an article from the material of living, this is how you do it:
1. Make sure that your arms are positioned correctly.

The elbows should be directly under the shoulders to ensure proper distribution of weight.
2. should remain the backbone straight.

Avoid rounding your spine and pressure is necessary on the neck and back.
3. Make sure to tighten your core so that the benefit from this process.
4. Keep your legs slightly spread. Pay attention to how to feel the hips during the exercise.

There should be no pressure added to the hip area.

Adjust the distance between your feet as needed.
5. You must have your breathing slow and deliberate so that it is essential to involve your totally relaxed body.
Why Close?
You may be wondering why the challenge of closing makes for such a plan a good workout.

After all, the practice seems a little silly to be a full-body workout.

However, it is just that. Here’s what it does to your body wooden planks:
1. unites stomach. As described above, the wooden planks involves the basic use of your own to stabilize your body and implementation of the physical demands to maintain the proper position of the pouring of concrete.

And it participates in the abdominal muscles during this crisis.

Over time, those muscles to tone and tighten the stomach to give you a great-looking.
2. promotes good posture.

Because your abs play a big role in your ability to maintain a good attitude, wooden planks can also be good for your balance and stability.

Over time, you’ll be able to stand up straight and achieve a wide range of motion.
3. increases flexibility.

According to an article published by, the flexibility will improve and you work your back and shoulder muscles in plank position.

To stretch the shoulder blades, in fact, which promotes a better range of motion.
Who know such a simple challenge can achieve such great results? Check out the video below for a full breakdown of how to do a proper board.

Post today to challenge your friends.



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Try the 28-day planking challenge

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