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Plank Challenge – Four Minutes a Day Will Strengthen Your Core Better Than Anything Else

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What’s a Plank?

If you don’t know what the plank is, chances are you’ve been living under a rock. The plank is an exercise that has become incredibly popular in the past 4-5 years. Originally gaining popularity as a fad in the early 2010s, the plank was later included in numerous exercise programs due to its efficiency in burning fat and strengthening the core muscles.

The Benefits of Planking

Ask anyone who’s ever tried planking and they’ll tell you the same – it’s a full-body exercise. Contrary to popular belief, the plank isn’t just good for the core and abs. It works on the hips, buttocks, thighs, neck, back, and even the legs and feet. According to experts, when done right the plank burns more calories than crunches as it engages numerous major and minor muscle groups.

Planking for a few minutes every day will improve your posture and strengthen your core. Additionally, it will improve your balance and flexibility and treat your back, shoulder, joint, and neck pain. But, as we already said, you need to learn how to do it right.

How to Do a Plank the Right Way

The most important thing when it comes to the plank is keeping your back parallel to the ground and straight. Your feet should be at hip width apart, while your palms should be near your chest. The whole body weight needs to rest on your forearms and toes, and you need to squeeze your core and abs as well.

Don’t let your shoulders or head drop down. It’s a common mistake beginners mistake as it makes the plank easier. However, it’s just not that effective that way. You also need to avoid keeping your hands close or holding your breath. Just breathe normally during the exercise and you will be fine.

Now that we’ve set up some ground rules, here’s a plank challenge we dare you to try:

Days 1 and 2 – 30 seconds

Days 3 and 4 – half a minute

Day 5 – 40 seconds

Day 6 – rest

Days 7 and 8 – 45 seconds

Days 9, 10, and 11 – 60 seconds

Day 12 – 90 seconds

Day 13 – rest

Days 14 and 15 – 90 seconds

Days 16 and 17 – 2 minutes

Day 18 – 150 seconds

Day 19 – rest

Days 20 and 21 – 150 seconds

Days 22 and 23 – 3 minutes

Day 24 – 210 seconds

Day 25 – rest

Day 26 – 210 seconds

Day 27 – 4 minutes

Final day – as long as you can

The challenge is much harder than you think but will transform your body in less than a month. Of course, only if paired with regular exercise and a healthy diet. Try the plank yourself and you’ll see – it’s more powerful than any other exercise.