Transform Your Body With 28-day Planking Challenge

We know summer is here, but there is still some time to become the main attraction at the beach. If you want to look more than amazing then you have to try this 28-day planking challenge.

Planking Challenge

You will have four weeks to complete this challenge. First, you will start wit plank position for just 20 seconds. As the days go by, time will gradually increase. Here is the 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

But before that, you have to learn how to plank.

First of all, your arms must be positioned in the right place. Just put elbows just under the shoulders so your weight will be distributed properly.
Also, the spine has to remain straight.
Your core needs to be tightened so it benefits from planking.
Legs need to be slightly spread. Also, your hips shouldn’t feel pressure.
As for the breathing goes, breath slowly and keep your body relaxed.