Strengthen Your Core with this 28-Day Planking Challenge (in Just a Few Minutes a Day)

28-day-planking-challenge-must-try

The term “core strength” actually refers to the strength of deep muscle groups in the abdomen, back,  and glutes. These muscle groups are essential for supporting the spine and maintaining balance.

As such, if you manage to strengthen the core, you’ll improve your body posture, support your spine, and avoid pain. When it comes to strengthening the core, the most effective exercise you can do is the plank. According to Dr. Jinger Gottschall, the assistant professor of kinesiology at Penn State University:

“[planks] maintain the stability of the core muscles, which support proper posture by safeguarding an erect position and proper alignment of the spine” and allows for “more three-dimensional activation, from hip to shoulder, whereas the crunch is an isolated move that hits just your abs.”

Besides strengthening the abs, planks deliver numerous other health benefits, including improving your mood, providing stamina, enhancing your flexibility, and relieving back pain. Here, we present you a 28-day plank challenge, at the end of which you’ll have significantly toned your core muscles, reduced tummy fat, and improved your posture.

If doing planks prove difficult at first, consider working your way up to a full plank by performing several modified training steps as demonstrated in the following video:

The 28 Day Plank Challenge

In doing planks, you must maintain the correct position as demonstrated in the following video.

This challenge will gradually increase the intensity and difficulty levels, by lengthening the time for holding the plank position. In the end, you should manage to hold it for 4 minutes.

Here’s the plan to follow:

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 – Try to hold as much as possible.

Good luck!

Add a Comment

Your email address will not be published. Required fields are marked *