Strengthen Your Core with this 28-Day Planking Challenge (in Just FOUR Minutes a Day!)

Many people struggle with managing their weight and their that is keeping in shape. If you have a amount that is limited time in your day to work out, try planking. This exercise that is single effective in toning your entire body!

Plank Benefits

Anyone who’s tried planking before will tell you that it really works out the body that is whole.

It, you should feel tension in the buttocks, arms, shoulders, chest, back, neck, legs, feet and abdominal muscles as you perform.

It’s that that is believed burns more calories than crunches because it engages your whole body instead of just your core.

Planking helps :

  • Improve posture
  • Improve sports performance
  • Reduce back and shoulder pain
  • Prevent osteoarthritis, as well as other muscular and joint aches
  • Maintain healthy digestion
  • Boost metabolism
  • Improve Flexibility and balance
  • Boost mood

How To Plank

The most important thing is to keep your back straight and maintain proper posture when it comes to this exercise.

  1. Start with your belly to the ground, keeping your feet at hip’s width apart and your palms beside your chest at shoulder’s apart that is width. This starting position should resemble a position that is push-up.
  2. Lift yourself up, placing your weight on your toes and your that is lower one at a time so that your forearms are touching the ground. Your weight should be distributed your that is equally on and forearms.
  3. Keep your back straight with your head facing the ground, tightening your core and buttocks.

Common Mistakes To Avoid:

  • Allowing your hips, head, or shoulders to drop, this can compress your vertebrae, putting pressure on discs in your spine and causing shoulder and hip joint inflammation.
  • Placing your hands too close together, which creates rotation that is internal instability at your shoulder joint.
  • Holding your breath, which causes build-up that is a lactic acid in your muscles, which causes pain.
    28-Day Planking Challenge

28-Day Planking Challenge

Day 1-2: 20 seconds
Day 3-4: 30 seconds
Day 5:  40 seconds
Day 6:  rest
Day 7-8:  45 seconds
Day 9-11:  60 seconds
Day 12:  90 seconds
Day 13:  rest
Day 14-15:  90 seconds
Day 16-17:  120 seconds (2 minutes)
Day 18:  150 seconds
Day 19:  rest
Day 20-21:  150 seconds
Day 22-23:  180 seconds (3 minutes)
Day 24:  210 seconds
Day 25:  rest
Day 26:  210 seconds
Day 27:  240 seconds (4 minutes)
Day 28:  longest you can (but do not sacrifice your form)

Sources:

livelovefruit.com/28-day-plank-challenge-will-strengthen-core-just-four-minutes/

https://www.health.com/fitness/health-30-day-plank-challenge