HOW TO DO A PLANK?
Lie with your face down on a mat and lift your body, keeping your legs straight and your arms straight from the shoulder. Remember to press through heels to lengthen your legs and keep your backs straight and feel tightness on your stomach.
Pull the belly button towards your spine and up towards your ribs while keeping your back flat.
Now you are in the plank pose. Hold it for the required time, and then let go gently.
While this was the classic plank pose, you can also try the following type of planks.
Elbow bend plank
Toe top planks
Two-point plank ( also known as Reaching plank)
Side leg-lift plank
Why do the 28-day plank challenge?
Planking involves including several body muscles – like your arms, legs, lower and upper abdomen, lower and upper back, and butt. Doing a plank challenge doesn’t require much space; you can do it in your bedroom and not have to run to the gym. Holding the plank position for the time necessary will burn some fat and tone your muscles. While the plank posture seems easy, holding the plank isn’t, but holding the position will benefit your body.
HOW TO DO THE 28 DAY PLANK CHALLENGE?
You might choose either of the plank types to perform the challenge. But the key is to increase the holding time and, therefore, your strength with each day.
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – Take the day off from planking. Let your muscles rest and recover.
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 – Congratulations! You are halfway through. Pat yourself on the shoulder and take a break for the day before the second half.
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – Your muscles have been doing quite the work. Take a break and let them recover. Also, you are almost there.
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – You have come a long way! BE proud of the effort you have given.
Day 26 – 210 seconds
Day 27 – 240 seconds
Day 28 – Voila! You have reached the final day of the 28-day plank challenge and done it for 240 seconds already. Just keep holding and see for how long you can hold the plank. Then check your muscles and bottom to notice the improvement.
Well, there are six different plank poses. And you have done only one 28 day plank challenge, right? So there are 5 more poses and another 5*28 days for you to challenge yourself. You have done one, you can do the rest too