Try the 28-day planking challenge
Most of us would probably balk at the thought of an exercise regime because what the market offers at the moment takes way too long to implement and is simply too hectic to execute. Well, at the moment, the 28-day Plank Challenge seems to be the solution to people across the board. Sampled in the Women Daily Magazine, the approach offers training and exercises in key parts of the body and makes you strong and resilient. While the challenge is not too energy intensive, it offers you the chance to move slowly from an imperfect state to a great look in exactly 4 weeks.

Understanding the challenge
You will need to do it all in the space of four weeks. At the beginning, you will need to use the plank position and go at it for four seconds at a time. As your body gains tempo and adopts a balanced rhythm, you can hit up to 4 minutes after the thirth week. Follow this plan:

Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – Rest
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 – 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 – Until failure

How to get your planking right
1. Always position your body in such a way that the arms are freely mobile. To balance your weight around the core areas of stability, place the elbows beneath your shoulders.
2. Slow your breathing pace to allow the core to kick in and let the body unwind.
3. Focus on the spine area and keep it as straight as possible during the session. A straight spine distributes weight all around and does not strain your back or even neck.
4. Your feet need to stay just a little bit apart. If you notice that your hips are starting to absorb too much strain, simply modify the distance between your feet as the specific situation may require.

Reasons to go for the frenzy around planking
There is plenty of hype surrounding planking as an approach to exercises, and it seems that the buzz is fully justified. The major reason is that it is a simple way of doing things. Here is more:

1. It helps with posture
Planking has a direct impact on the development of your abs. The role of the abs is to prop you up, providing for an upright posture. When the practice is carried out over a period of 28 days, then you can walk better and gain better control over your most intricate movements.
2. A wider degree of flexibility
Experts argue that as one moves from one planking session to another, their sense of flexibility widens. Studies have indicated that for most people, the shoulder blades actually pan out.
3. A great choice for those looking for a well toned stomach
Planking uses the core as the main focal point. When the core is exercised, its impact spreads to other areas of the body and improves their function and appearance. The main beneficiaries here are the abdominal muscles, which will stay involved throughout, and that gives you a tight and well toned stomach area.

This plank challenge is one of the simplest yet most effective regimes out there. If you would like to try it, check out the video and learn to do it right.

Try the 28-day planking challenge Try the 28-day planking challenge Reviewed by Paul on 9:33 PM Rating: 5
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