Can you imagine just by giving 4 minutes a day, you will strengthen your core and you will be able to stimulate your metabolism? Read on as we bring the plank challenge in which you need to hold the plank position for 20 seconds on the day 1 and by the time you are on the 28th day you are able hold the plank for 240 seconds ( I.e. 4 minutes): .
The 28 day plank challenge plan is followed as given in the above image. .
Breathe normal and hold the position for 20 seconds. While doing the planks, you must keep in mind that your spine remains straight and you do not put any pressure on your neck and back. Ensure that there is no added pressure on your hips and core is fully engaged. Another important point to keep is to maintain a proper position and you should never consider this as a risk free exercise. Consult your trainer to get the exercise right before trying it your own. .
a. Planks give you a toned belly – it helps to build your inner core muscles, your stomach muscles become stronger and your mid section becomes tighter. b. Reduces back pain – since planks work on your core it reduces the back pain. Planks also help to strengthen your upper back which again helps to reduce lower back aches. c. Increases Flexibility – planks not only strengthen your core but also increase the flexibility in your posterior muscles group – shoulders, shoulder blades and collarbone.
As you work on your shoulders, your shoulder blades will get stretched which promotes better range of motion. Apart from your posterior muscles you will also be stretching your hamstrings, arches your feet and toes. d. Improve Your Posture – doing planks greatly improves your ability to stand straight and overall posture. As you strengthen your core, the muscles in your abdomen will condition your neck, shoulders, chest and back. Given the fact that plank alone has so many benefits, it would be great to follow the 28 plank challenge..
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