Have you ever heard of a plank? We bet you have! It is one of the most effective exercises that makes all of the core muscles work. A plank also helps to make your shoulders toned and strong. This a plank challenge that we dare you to take. Are you ready?
This 28 Day Planking Challenge Can Help Tone Up And Tighten Your Tummy:
The challenge itself lasts 28 days. While that might seem like a long while, you get a nice time to rest every 5 days. During your training you need to increase the amount of time spent in the plank every couple of days.
Enjoy this invigorating workout and follow the steps below:
Day 1-3: Hold the plank for 20 seconds
Day 4: Increase to 30 seconds
Day 5: Today for 40 seconds
Day 7-8: 45 seconds
Day 9-11: 60 seconds
Day 12: 90 seconds
Day 14-16: 90 seconds
Day 16-18: 150 seconds
Day 20-23: 150 seconds
Day 23-24: 180 seconds
Day 26-27: 240 seconds
Day 28: Until you fall down 😉
Plank #1
– Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hips-width apart.
– Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.
– Return your right leg back to the ground, and repeat on the left side.
– Alternate legs at a brisk pace for 30 seconds.
Plank #2
– Lie on your right side. Place your right hand firmly on the ground and, engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes. Your feet should be stacked on top of each other.
– Extend your left arm out from your shoulder so it is straight up in the air.
– Lower your arm in front of you and bring it below your right hip, like you are reaching for something behind you. Your shoulders and hips can twist a tiny bit, but your core should be working hard here.
– Bring your arm back above your body, extended upwards from your shoulder. Repeat for 30 seconds, then switch to the left side and perform for 30 seconds.
– For an extra challenge, hold a light dumbbell in your free hand.
Plank #3
– Start in table top position and extend your legs behind you so you are balancing on your hands and toes. Your shoulders should be directly above your wrists and your feet should be together.
– Keeping your core engaged and maintaining a straight line from head to toe, swing your right leg to the side and gently tap your toes on the ground. Your right leg should be approximately 45 degrees from your left leg.
– Bring your right leg back to center. Now perform the movement with the left leg.
– Repeat these movements at a brisk pace for 30 seconds.
Plank #4
– Start in a standard plank position.
– Extend your left arm and lift the right leg. Your spine should remain straight. Hold for a few seconds.
– Repeat the same move with other arm and other leg.
Plank #5
– Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body.
– Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
– Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
– Start to do leg lifts with the right leg.
– Repeat on the other side.
Plank #6
– Start in a high plank position with hands planted firmly on the ground, wrists directly below your shoulders. and body in a straight line from head to toe.
– Jump your feet apart like you would do for a jumping jack. Keep your knees soft to help absorb the impact.
– Jump your feet back together, landing softly on the balls of your feet.
– Repeat at a brisk pace for 30 seconds.
Plank #7
– Remember the “Donkey kick” exercise? Good.
– Stay in a plank position and lift your left leg, bend the knee and start to perform kicks. Your should feel the tension in your muscles!
– Rest in a plank (don’t lay down) and repeat with the other leg.
Plank #8
– Start in the plank position with your elbows shoulder-width apart.
– Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
– Slowly return to the starting plank position the same way, one arm at a time.
– Repeat the movement alternating sides.
Stay motivated and remember why you started, you can do it. As with any type of training to tone down your tummy, to achieve the best results you also need to pay attention to your daily calorie intake and make sure you are not consuming more calories than your body is using each day.
When your calorie intake is less than what is being used, then the body begins burning excess tummy weight to sustain its energy. You can achieve your goals by staying consistent.
Are you going to start the plank challenge? Let us know in the comments.
You are loved.
See Also: 5 Types Of Tummies And How To Get Rid Of Them
