Your body will get in perfect shape with this exercise – it has helped thousands of people around the world. You can have a perfect body shape by doing one effective exercise, it’s the plank.
It is actually remaining in a push-up position, and the muscles work in a very similar way as when they do it when you do push-ups, so they become stronger and more durable.
Everybody has heard of the Plank Challenge. It has to be completed in four weeks, and the duration of the plank will increase by itself each day. The goal for starters is, to begin with holding the plank position for 20 seconds and end holding the plank for four minutes without even pausing. Eventually, the muscle mass will increase and your body is going to be ready for bigger challenges.
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: as long as you can
This is a very demanding exercise, and you will feel that when you start in the first seconds.