It is a rare thing to find a single position that is capable, over time, of creating a body transformation in just 4 minutes! Are you skeptical? I was, until I saw this article featured in “Women Daily Magazine”. I was intrigued by what they termed the “28-day Plank Challenge” that promised results by building your strength and endurance in a slow progression of incremental seconds each day.
I liked the concept of building up slowly, because anything that touts a quick fix, never lasts. I am on Day 23 of the Plank Challenge, and am actually enjoying the process. I am beginning to see definition in my abs and arms and feel really encouraged about the changes. The challenge builds you up from 20-45 seconds per day during Week One, building slowing so that you are able to hold the plank position for 3-4 minutes by Week Four.
The video that you will watch after reading the 28 day plan, is an excellent tutorial on the correct form for planking, which is critical to achieving the results you want.
The Plank Challenge
Although this must be completed in 4 weeks, clearly continuing to do it and adding it to other
parts of your workout is the best way to continue to build your strength and endurance, and to watch your body transform. The plan for holding the plank position is as follows:
The FIRST TWO DAYS-20 seconds. The THIRD AND FOURTH DAY-30 seconds.
On DAY 4-30 seconds, and on the FIFTH DAY-40 seconds. You will REST on DAY 6.
On the SEVENTH AND EIGHTH DAYS-45 seconds; DAYS 9-11 hold for 60 seconds.
On the TWELFTH DAY-90 seconds. DAY 13 will be a REST day.
Resume on the FOURTEENTH AND FIFTEENTH DAY for 90 seconds; DAYS 16 and 17-120 seconds.
On the EIGHTEENTH DAY-150 seconds and REST again on DAY 19.
DAYS 20 & 21-hold for 150 seconds; the TWENTY-SECOND & TWENTY-THIRD DAYS-180 seconds.
DAY 24-hold for 210 seconds. REST on DAY 25. On the TWENTY-SIXTH DAY-210 seconds.
DAY 27-hold for 240 seconds and on the FINAL DAY 28-hold the plank position AS LONG AS YOU CAN.
You may be asking yourself how such a seemingly simplistic exercise can be considered a FULL BODY WORKOUT, but as you build up your stamina, you will actually experience how this is true. By watching the tutorial below, you will master the proper planking position which puts a demand on your abdominal muscles, that over time results in a TONED STOMACH. As your abs grow stronger and stronger, your POSTURE WILL IMPROVE as will your BALANCE and STABILITY. Planking works your BACK and SHOULDER MUSCLES, ultimately stretching your shoulder blades, which according to a “Mercola” publication, INCREASES FLEXIBILITY by promoting a better range of motion. Be sure to watch the short VIDEO below that shows you how each part of your body should be aligned for proper planking. Good luck, should you take this challenge!