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IT ONLY TAKES 4 MINS A DAY TO CHANGE YOUR BODY – TRY THIS FOR A MONTH AND SEE

Written By Admin on Monday, May 30, 2016 | 4:07:00 PM

The Plank Challenge
This is a challenge for a period of 4 weeks and starts by doing planks and remaining like that for 20 seconds, after which you will slowly build stamina until you reach the point of 4 minutes in the final weeks. Follow this plan:

  • Day 1 – 20 seconds;
  • Day 2 – 20 seconds;
  • Day 3 – 30 seconds;
  • Day 4 – 30 seconds;
  • Day 5 – 40 seconds;
  • Day 6 – rest;
  • Day 7 – 45 seconds;
  • Day 8 – 45 seconds;
  • Day 9 – 60 seconds;
  • Day 10 – 60 seconds;
  • Day 11 – 60 seconds;
  • Day 12 – 90 seconds;
  • Day 13 – rest;
  • Day 14 – 90 seconds;
  • Day 15 – 90 seconds;
  • Day 16 – 120 seconds;
  • Day 17 – 120 seconds;
  • Day 18 – 150 seconds;
  • Day 19 – rest;
  • Day 20 – 150 seconds;
  • Day 21 – 150 seconds;
  • Day 22 – 10 seconds;
  • Day 23 – 180 seconds;
  • Day 24 – 210 seconds;
  • Day 25 – rest;
  • Day 26 – 210 seconds;
  • Day 27 – 240 seconds;
  • Day 28 – until failure.
How to plank properly?
The aim is to perfect the proper planking position, thus follow these steps:
  • Position the arms correctly along with your elbows being set directly under the shoulders for properly distributing the weight;
  • Straighten up the spine, do not round it out;
  • Tighten the core in order to benefit from the exercise;
  • Keep the legs slightly spread and add pressure to the hip area, adjusting the distance between the feet because you will need it;
  • Breathe slowly and deliberates so that the core is fully engaged and your body is relaxed.
Why planking?
This is what planking does to the body:
  • It tones the stomach as planking uses the core in order to stabilize the body and carry out physical demands in order to stay in that position. During this workout, the abdominal muscles are engaged.
  • It promotes good posture as abs are highly important on maintaining a good posture. The planks will help you maintain stability and balance. In some time you will stand up straight and achieve a broader range of movement.
  • It increases flexibility. It is improved through constant work of the back and shoulder muscles in the plank position. The shoulder blades will stretch, giving you a better motion range.
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