This challenge has recently become very popular throughout the world. It’s aimed at improving the body shape. If you want to strengthen the middle section of the body, then this plank challenge is what you’ve been looking for.
One of the mistakes beginners do is that they often skip planks. However, this exercise is good for melting the belly fat, strengthening the inner and outer muscles of the back and upper part of the body and the buttock, hands, and legs.
Planks are very similar to push-ups, that is, the muscles contract similarly like when you’re doing push-ups. Namely, by doing planks, you actually strengthen the muscles from the inside.
The challenge is consisted of gradual increase of the time spent in doing planks for a period of 4 weeks. You need to begin with 20 seconds and the end goal is to plank for 4 minutes. Afterwards, your body will be prepared for new and more demanding workout challenges.
How to do it
Hold the upper part of the body straightened while you raise the elbows and toes. Hold the straight line with deep breaths, while tightening the abdominal muscles, the neck, and the head. For balance, divide the weight on the legs and elbows, by pushing up the gluteal muscles. During the 28 days, you need to gradually increase the time of holding the posture: