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.