28-Day Plank Challenge To A Completely New Body

The 28-day plank challenge can be done by anyone around the world because it’s really simple and delivers what it promises: a completely new body!

Why planks in this challenge? Because they are the best exercises to strengthen the entire body. You’ll feel the burn in your legs, buttocks, abs, back muscles and even in your shoulders.

Even though you may think a plank challenge is too easy, you should know that it can provide incredible results, helping you melt down the abdominal fat. And since planks are similar to push-ups, they strengthen your muscles from the inside.

In the first day of this plank challenge you need to hold your body in a plank position for 20 seconds. Then gradually, you should increase the time up to 4 minutes in the last day.

This 28-day plank challenge is a great way to strengthen and prepare your muscles for new challenges. So don’t skip it, go down and plank!

28-Day Plank Challenge

The most important thing in a plank challenge is your body position. Maintain a straight line from your heels to your head if you want to get a new body by the end of the challenge.

Breathing is another thing to consider, so try to use your stomach muscles to inhale and exhale during the plank position.

TIP: You can easily hold in the plank position if you split the weight into the elbows and legs and push up your buttocks.

As soon as you achieve the proper plank position, just hold it for as long as it’s required in order to do the 28-day plank challenge.

Here’s how 28 days of plank challenge should look like:

DAYPLANK TIME
120 SECONDS
220 SECONDS
330 SECONDS
430 SECONDS
540 SECONDS
6REST
745 SECONDS
845 SECONDS
960 SECONDS
1060 SECONDS
1160 SECONDS
1290 SECONDS
13REST
1490 SECONDS
1590 SECONDS
16120 SECONDS
17120 SECONDS
18150 SECONDS
19REST
20150 SECONDS
21150 SECONDS
22180 SECONDS
23180 SECONDS
24210 SECONDS
25REST
26210 SECONDS
27240 SECONDS
28HOLD TO FAILURE

When holding in a plank position, the first few seconds are the most intense. This is a good thing, because it shows that the exercise is really effective. So if you can hold the first 20-30 seconds, you’ll be able to do it for 4 minutes too.

Yet, if you believe this plank challenge is too much for you, just hold in a plank position for as long as you can, every day of the challenge.

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Diane
Diane

Ok I’m going to try! I’m 57 thin but have that gravity negativity going on my body frame. Wish me luck!

kevin hemrick
kevin hemrick

OK now what after the 28 day challenge? is there a daily planking to keep up with this process? let me know. thanx.