This program lasts for 28 days and if you manage to hold on you will be greatly awarded. The plank exercise not only will tone your abs but will also help you remove arm and tights fat, boost flexibility, relieve back pain, and improve mood.
It can be said with confidence that the planks are one of the most effective exercises out there and the ones who already tried them know that they aren’t so easy as they look. However, if you practice them on a daily basis you will get used to it and you will see the progress in a very short period of time.
The journalist Leah Wynalek finished the 3 weeks plank challenge and was stunned by the effectiveness of this simple exercise:
“I was overconfident. When I did them right, my core quaked, and I’d look desperately at the timer on my phone as it counted down to zero. My abs strengthened. I didn’t quite realize it until the final week when my plank hold felt considerably easier than during week one.
Though I didn’t see a difference, I could feel it. I felt all the tension accumulated by sitting at my desk was gone. I was surprised by the energy I felt after a short period of exercise. ”
This program is developed for everyone, even people who haven’t done any planks in their life. It starts easily and then gradually increases the time and difficulty.
How to do it:
So the right position of this exercise is essential for performing the activities, and that is your upper body should be in a straight line when you lift your elbows and fingers, and then you need to maintain a straight line with deep breaths with abdominal muscles, the neck, and the head, so by pressing the muscles from the buttocks, divide your weight into your legs and elbows so that you can also strengthen the balance.
In the first two days, your goal is to maintain the plank for 20 seconds.
On the 3rd and 4th days take it up to 30 seconds.
On day 5, you need to reach the target of 50 seconds.
On day 6, take a break and then continue with 45 seconds on days 7 and 8.
Keep the plank for 60 seconds on days 9 to 11.
90 seconds is your goal to reach on day 12 and then on day 13 again take a rest before you continue with 90 seconds on days 14 and 15.
The target 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 on days 20 and 21 hold it for 150 seconds.
180 seconds is for days 22 and 23 whereas for day 24 it is 210 seconds.
Get some rest on day 25 and continue with 210 seconds on day 26.
Day 27 is 240 seconds and finally, on day 28 keep the plank as long as you can.
Try to include the plank exercise as a routine, at a particular time of the day. After the first week, you’ll look forward to the exercise.