This 28-Day Plank Challenge Will Strengthen Your Core In Just FOUR Minutes A Day!

864

plank

If you want to strengthen your core, don’t focus on sit-ups. Planks are one of the most effective exercises you can do, because they require only a small time investment and you can achieve incredible results in just a short time period.

Why You Need Core Strength

Having a strong core is not only going to slim your waistline, but it will help your posture, too. Abdominal muscles provide support for the entire back and spinal column. In fact, if you suffer from a lot of back pain, it is likely that your core is weak. If you want a strong core, however, abdominal muscles need to be trained on a regular basis – and that’s where planks come in. Doing plank exercises every day is a great way to strengthen your core, and as a result, support your spine, too.

Benefits Of Planking Every Day

Doing planks every day will achieve the following:

1. Improved core definition and performance
2. Decrease the risk of back and/or spinal column injury
3. Increased metabolism
4. Better balance
5. Improved flexibility
6. Better posture
7. Improved overall mood

How To Perform The Plank

The 28 day plank-challenge consists of gradually increasing the time you will hold your body in the plank position each day. You start with 20 seconds, and then eventually work to a final goal of four minutes of continuous plank.

The most important part of doing this plank challenge is to make sure you do it correctly. The instructional video below will show you how to do a proper plank:

If you want some more description, according to an article from Physical Living, this is how you plank:

1. Make sure that your arms are positioned correctly. Elbows should be directly under the shoulders to ensure proper weight distribution.
2. The spine should remain straight. Avoid rounding out your spine and putting unnecessary pressure on your neck and back.
3. Make sure to tighten your core so that it benefits from the exercise.
4. Keep your legs slightly spread. Pay attention to how your hips feel during the exercise. There should be no added pressure to the hip area. Adjust the distance between your feet as needed.
5. Your breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed.

New To Planking? Don’t Sweat!

If you are new to planking, and not sure if you can jump in right away, try this modified plank for beginners:

The 28-Day Plank Challenge

Follow the below plan for the 28-day plank 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 failure 

Happy Planking!

Sources:
http://www.lifehack.org/292578/7-things-that-will-happen-when-you-do-planking-exercise-every-day
http://remedydaily.com/2016/05/18/try-the-28-day-planking-challenge/
http://www.besthealthmag.ca/best-you/fitness/5-reasons-to-strengthen-your-core/

     
Carly Fraser has her BSc (Hons.) Degree in Neuroscience, and is the owner and founder at Live Love Fruit. She currently lives in Winnipeg, Manitoba, with a determined life mission to help inspire and motivate individuals to critically think about what they put in their bodies and to find balance through nutrition and lifestyle. She has helped hundreds of thousands of individuals to re-connect with their bodies and learn self-love through proper eating habits and natural living. She loves to do yoga, dance, and immerse herself in nature.

LEAVE A REPLY

Please enter your comment!
Please enter your name here