28 Day Plank Challenge
Day 1 – 20 seconds |
Day 8 – 45 seconds |
Day 15 – 1 1/2 minutes |
Day 22 – 3 minutes |
Day 2 – 20 seconds |
Day 9 – 1 minute |
Day 16 – 2 minute |
Day 23 – 3 1/2minute |
Day 3 – 30 seconds |
Day 10 – 1 minute |
Day 17 – 2 minute |
Day 24 – 4 minute |
Day 4 – 30 seconds |
Day 11 – 1 minutes |
Day 18 – 2 1/2 minutes |
Day 25 -4 1/2 minutes |
Day 5 – 40 seconds |
Day 12 – 1 1/2 minutes |
Day 19 – Rest |
Day 26 – Rest |
Day 6 – Rest |
Day 13 – Rest |
Day 20 – 2 1/2 minutes |
Day 27 -4 1/2 minutes |
Day 7 – 45 seconds |
Day 14 – 1 1/2 minutes |
Day 21 – 3 minutes |
Day 28 – 5 minutes |
Plank Benefits:
Anyone who’s tried planking before knows it works the whole body.
As you perform it, you should feel tension in the buttocks, arms, shoulders, chest, back, neck, legs, feet, and abdominal muscles.
It is believed that planking burns more fat than crunches because it engages your whole body.
Plank helps:
Improve Posture
Improve sports performance
Reduce back and shoulder pain
Prevent osteoarthritis
Maintain healthy digestions
Boost metabolism
Improve flexibility and balance
Boost mood
How to perform plank:
Start with your belly on the ground, keeping your feet at hips width apart and your palms beside your chest at shoulders width apart. This starting position should resemble a push-up position.
Lift yourself up, placing your weight on your toes and lower your arms one at a time so that your forearms are touching the ground. Your weight should be distributed equally on your toes and forearms. Keep your back straight with your head facing to the ground, tightening your core and buttocks.