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:

DAY PLANK TIME
1 20 SECONDS
2 20 SECONDS
3 30 SECONDS
4 30 SECONDS
5 40 SECONDS
6 REST
7 45 SECONDS
8 45 SECONDS
9 60 SECONDS
10 60 SECONDS
11 60 SECONDS
12 90 SECONDS
13 REST
14 90 SECONDS
15 90 SECONDS
16 120 SECONDS
17 120 SECONDS
18 150 SECONDS
19 REST
20 150 SECONDS
21 150 SECONDS
22 180 SECONDS
23 180 SECONDS
24 210 SECONDS
25 REST
26 210 SECONDS
27 240 SECONDS
28 HOLD 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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