This exercise is called plank and it is the best static exercise that strengthens the core and other parts of your body. If you follow the plank challenge, you will burn belly fat, strengthen the back muscles, strengthen the buttock, leg and arm muscles.
You can slowly increase strength levels and plank timing each time you repeat it during 4 weeks with this challenge.
If you are ready to do this you should have a proper upright standing and position. Your upper part of the body must be straight in line with the elbows and toes, when they are slightly raised. Keep up this straight position, take deep breaths, and feel the stomach muscles get strong, along with the neck and head. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance. When you achieve the right position, just upgrade each day to achieve the goal during 28 days.
The Challenge
Day 1- 20 seconds
Day 2- 20 seconds
Day 3- 30 seconds
Day 4-30 seconds
Day 5-40 seconds
Day 6-Rest
Day 7- 45 seconds
Day 8-45 seconds
Day 9-60 seconds
Day 10-60 seconds
Day 11- 60 seconds
Day 12- 90 seconds
Day 13-Rest
Day 14- 90 seconds
Day 15-90 seconds
Day 16- 120 seconds
Day 17-120 seconds
Day 18 -150 seconds
Day 19-Rest
Day 20- 150 seconds
Day 21- 150 seconds
Day 22-180 seconds
Day 23-180 seconds
Day 24-210 seconds
Day 25-Rest
Day 26-210 seconds
Day 27-240 seconds
Day 28- until failure
As you already know, it is of high importance to be physically active if you want to lose weight and be fit. Also, we advise you to avoid consuming fatty foods. A balanced diet and regular exercise will help you to get rid of excess weight and get the body you always dreamt of.
No comments:
Post a Comment