Strengthen Your Core with this 28-Day Planking Challenge (in Just a Few Minutes a Day)

“Base Force” it is more than just a buzz term fitness to remind you that you probably do not do enough crunches. Core strength actually refers to the strength of the deep muscle groups in the abdomen, back and buttocks – the three groups of muscles that are essential to supporting the spine and help maintain the balance column. If you do involves sitting for much of the day, strengthening these core muscles could be more important to your health than you think. Odds are, they are not sitting at his desk with perfect posture for hours, but strengthening its core could help keep your spine and prevent pain and poor posture that comes from sitting slumped over his desk all the day.

I know that the exercise of its core may seem tedious when its output when exercising is literally sitting and laying back down 100 times in a row . But what most people do not know is that their core work means more than just your abdominal muscles, but also the participation of their buttocks and back muscles, and so the work supporting the spine it is distributed throughout the body. This is especially important for anyone who is senior and tensions back regularly. Fortunately, a total core training can be much more physically attractive and mentally stimulating than crunches.

Why are so useful planks?

Planks are an essential exercise to work your core. According to Dr. Gottschall Jinger, professor of kinesiology at Pennsylvania State University,

“tables maintain the stability of the core muscles that support the correct posture and safeguarding an upright position proper alignment of the spine “and allow” greater dimensional activation, from hip to shoulder, CONSIDERING that the contraction is an isolated movement HITS just your abs “.

Planks are many general health benefits beyond toning the abdominal muscles, but also help reduce back pain, improve your mood and increase your flexibility. Because several muscle groups simultaneously engage, the boards can be a bit challenging at first. Fortunately, this challenge board 28 days will ease you into the main work and have your tummy flatter and posture improved in no time!

try this if you can not make a plank

If you are not willing to jump right of planking, do not worry!

This video coach Tulin shows how to work your way up to a full table using these steps modified training to learn to engage your muscles first base


Plank 28 day Challenge

This 28 day challenge gradually increases the time will keep your body in plank position each day. Towards the end of the challenge, your goal is to be able to hold the plate for 4 minutes straight.

The first and most important part of making this challenge board is to make sure you are doing it correctly. This clip of Scott Herman Fitness instruction shows you how to make a proper table.

Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
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 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 26 – 210 seconds
Day 27 – 240 seconds
Day 28 – Keep as long as possible sources


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