Tighten Your Core With This 28 Day Plank Challenge (Just a Few Minutes a Day)

In today’s article, we present to you one of those challenges that can change your life. We are not talking about anything complicated, but doing a simple plank exercise every day.

This exercise might look easy at first sight but after you give it a try you might find out that it can be quite challenging. That is why in this program you start with 20 seconds and then gradually increase the time.

In the next four weeks period of time you will melt the fatness around your abs, but at the same time will strengthen your outer and inner muscles of the back, buttocks, and legs.

When doing planks it is important to keep your back straight and breath deeply.

– Day no.1 – perform reverse planks for a period of 20 seconds;

– Day no.2 – perform reverse planks for a period of 20 seconds;

– Day no.3 – perform reverse planks for a period of 30 seconds;

– Day no.4 – perform reverse planks for a period of 30 seconds;

– Day no.5 – perform reverse planks for a period of 40 seconds;

– Day no. 6 – a day for a rest;

– Day no.7 – perform reverse planks for a period of 45 seconds;

– Day no.8 – perform reverse planks for a period of 45 seconds;

– Day no.9 – perform reverse planks for a period of 60 seconds;

– Day no. 10 – perform reverse planks for a period of 60 seconds;

– Day no. 11 – perform reverse planks for a period of 60 seconds;

– Day no. 12 – perform reverse planks for a period of 90 seconds;

– Day no. 13 – a day for a rest;

– Day no. 14 – perform reverse planks for a period of 90 seconds;

– Day no. 15 – perform reverse planks for a period of 90 seconds;

– Day no. 16 – perform reverse planks for a period of 120 seconds;

– Day no. 17 – perform reverse planks for a period of 120 seconds;

– Day no. 18 – perform reverse planks for a period of 150 seconds;

– Day no.19 – a day for a rest;

– Day no.20 – perform reverse planks for a period of 150 seconds;

– Day no.21 – perform reverse planks for a period of 150 seconds;

– Day no.22 – perform reverse planks for a period of 180 seconds;

– Day no.23 – perform reverse planks for a period of 180 seconds;

– Day no.24 – perform reverse planks for a period of 210 seconds;

– Day no.25 – a day for a rest;

– Day no.26 – perform reverse planks for a period of 210 seconds;

– Day no.27 – perform reverse planks for a period of 240 seconds; and

– Day no.28 – perform reverse planks as much as it is possible.

Source: Female Fit Body

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