One Exercise, Four Minutes, 28 Days, New Body

Accept the challenge with thousands of people around the globe and get your body in great shape.
Plank is one of the most effective exercises to strengthen the central part (core) of the body. Beginners often seem to think that this exercise is simple that they sometimes skip it.
Plank will melt more fat deposits than sit-ups and it will strengthen internal and external muscles of the back and the core. It will also strengthen the muscles of the buttocks, arms and legs.
Plank is actually remaining in the push-up position, so the muscles work in a similar way as with push-ups – not lengthened or shortened, but also deeply becoming stronger and more durable.
The Plank Challenge is designed to be completed in four weeks, gradually increased while time passes by.
First step is holding the plank position 20 seconds, and the final goal is to achieve four minutes non-paused plank. In the final stage, your body will be ready for bigger challenges and the muscle mass will be emphasized.
The correct position for practice is very important while doing plank. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.
With taking a deep breath and abdominal muscles you can control your body to remain the accurate position, and the neck and head to be in the extension of the back. Distribute the weight on your elbows and your feet so that you can strain the glutes in addition to enhance the balance.
After you learn the correct position all that is left is to do complete this 28-days 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:  longest you can Plank is a demanding exercise and you will feel it within the first twenty seconds. Everyone who has struggles with this challenge or desires to work only on specific parts of the body intends to do different kinds of challenges. The principle is similar, except that instead of planking, you increase the reps of sit-ups or crunches. 
Scroll to top