By: Nick Darlington
What’s the deal with the plank exercise?
Many people all over the world have followed the 28 day, to 4 min plank challenge to see what body transformation occurs. When the plank exercise is done correctly, you strengthen your entire body through maintaining rigidity, just like a plank of wood.
[See: The 7-Day Canyon Ranch Spa Diet]
Benefits of the plank
Plank is considered as “one of the most efficient bodyweight static exercises for strengthening the core”, according to Go Fit Stay Fit. Additional benefits include strengthening legs, back and hand muscles, and melting away unwanted body fat. Aside from improved strength, long-term benefits include better balance and endurance.
Use this technique over 28 days for the desired results.
28 Days Challenge
Dаy 1 20 seconds
Dаy 2 20 seconds
Dаy 3 30 seconds
Dаy 4 30 seconds
Dаy 5 40 seconds
Dаy 6 Rest
Dаy 7 45 second
Dаy 8 45 seconds
Dаy 9 60 seconds
Dаy 10 60 seconds
Dаy 11 60 seconds
Dаy 12 90 seconds
Dаy 13 Rest
Dаy 14 90 seconds
Dаy 15 90 seconds
Dаy 16 120 seconds
Dаy 17 120 seconds
Dаy 18 150 seconds
Dаy 19 Rest
Dаy 20 150 seconds
Dаy 21 150 seconds
Dаy 22 180 seconds
Dаy 23 180 seconds
Dаy 24 210 seconds
Dаy 25 Rest
Dаy 26 210 seconds
Dаy 27 240 seconds
Dаy 28 As much аs you like or cаn
Dаy 2 20 seconds
Dаy 3 30 seconds
Dаy 4 30 seconds
Dаy 5 40 seconds
Dаy 6 Rest
Dаy 7 45 second
Dаy 8 45 seconds
Dаy 9 60 seconds
Dаy 10 60 seconds
Dаy 11 60 seconds
Dаy 12 90 seconds
Dаy 13 Rest
Dаy 14 90 seconds
Dаy 15 90 seconds
Dаy 16 120 seconds
Dаy 17 120 seconds
Dаy 18 150 seconds
Dаy 19 Rest
Dаy 20 150 seconds
Dаy 21 150 seconds
Dаy 22 180 seconds
Dаy 23 180 seconds
Dаy 24 210 seconds
Dаy 25 Rest
Dаy 26 210 seconds
Dаy 27 240 seconds
Dаy 28 As much аs you like or cаn
Source: http://www.lifehack.org
