28-Day Fat Melting Planking Challenge

What I like about planking is that it doesn't take much time and not so intense like the HIIT exercises. All you have to do is.. simply.. plank..

Benefits of Planking

You will achieve a toned body.
You will reduce back pain and risk of injury.
You will become more flexible.
Your mood will improve by decreasing tension.
Your posture will straighten.
You will gain more balance.
You will boost your metabolism to burn more fat.

 

Proper Plank Pose

1. Hold your elbows directly underneath the shoulders and align the wrists with the elbows.
2. Push your body up into the upper back and hold your chin close to the neck (imagine you are holding an egg in between your chin and throat).
3. In this position, brace your abdominals, squeeze your gluteal (tailbone) and thigh muscles while continuing to breathe normally.

Here's the 28-Day Challenge

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 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – Rest
Day 26 – 210 seconds
Day 27 – 240 seconds
Day 28 – Until you can no longer hold anymore

Are you ready? Let's do it!

Believe me, it's easier to see than done! How long are you able to sustain?



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