If you like to get your body in perfect shape just like the millions of people around the globe, this single exercise can help you to achieve this goal.1

This exercise is considered as one of the most effective for strengthening the central part of the body. The beginners often skip it because it seems easy. Anyway, it is the most powerful exercise that will firm the muscles on the buttocks, arms and legs. It burns more fat accumulations than sit-ups, firming the internal and external muscles of the back and the central part of the body.

This exercise is also known as plank. In fact, it means maintaining of the push-up position, so the muscles can act in similar way as while doing push-ups-not lengthened or shortened, but also deeply becoming stronger and more enduring.

The Plank Challenge is made to be implemented in one month or four weeks, step by step enhanced as the time passes by. The first step of this challenge is maintaining the plank position for 20 seconds, and the final goal is to implement four minutes non-paused plank. At the end, your muscles will be uplifted and your body will be stronger and eager to do tougher challenges.

Correct plank position

You will have good results in dependence of the way you implement of the exercise. When you get yourself on your elbows and bend down on your toes, it is very important for your upper body to be positioned in straight line.

Make sure your body is in the proper position by controlling your body and the neck and head are in straight line with your back. Breathe deeply with the help of the abdominal muscles. Your weight should be shared on the elbows and the feet so you are able to extend the glutes in addition to increase the balance.

28-days Plank Challenge

Day1: 20seconds
Day2: 20seconds
Day3: 30seconds
Day4: 30seconds
Day5: 40 seconds
Day 6: rest

Day7: 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: as long as you can

This exercise requires a lot of effort. You will notice this in just twenty seconds. If you intend to act only on particular parts of the body, you should implement different types of challenges which are based on similar principle, but implementing other workouts.