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TRAINING TIPS

Plank 4 Minutes a Day for 28 Days to Melt Fat, Tone Muscles and Strengthen Core

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What’s the deal with a strong core? Compare your body to a tree that would fall if its trunk wasn’t solid and stable. Working your core protects you from lower back pain, and tones your abs, too.

The plank is the best move https://andorrafarm.com/comrar-cialis-generico-andorra/. It forces you to stabilize your body, engaging your whole middle body part. Shoulders and legs get a workout as well.

Here is an easy-to-follow 28-day plank challenge.

Keep your body in a straight line, from your heels to your hips to your shoulders.

Image result for planking woman

Day 1 – 20 sec.

Day 2 – 20 sec.

Day 3 – 30 sec.

Day 4 – 30 sec.

Day 5 – 40 sec.

Day 6 – rest

Day 7 – 45 sec.

Image result for planking woman

 

Day 8 – 45 sec.

Day 9 – 60 sec.

Day 10 – 60 sec.

Day 11 – 60 sec.

Day 12 – 90 sec.

Day 13 – rest

Day 14 – 90 sec.

how long to hold a plank (plank time) - female

Day 15 – 90 sec.

Day 16 – 120 sec.

Day 17 – 120 sec.

Day 18 – 150 sec.

Day 19 – rest

Day 20 – 150 sec.

Day 21 – 150 sec.

Image result for planking woman while listening to music

Day 22 – 180 sec.

Day 23 – 180 sec.

Day 24 – 210 sec.

Day 25 – rest

Day 26 – 210 sec.

Day 27 – 240 sec.

Day 28 – As long as you can

Image result for 28 day plank challenge

Holding still until the end is the goal. Fortunately, a kickass playlist usually takes care of that.

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