Take this challenge that is already done by a lot of people from different parts of the world, and you will improve your body shape.
The most important exercises for strengthening the middle part of the body are planks. Maybe as a beginner you think it is very simple and you are skipping them often. Planks will melt down the fat from the stomach, strait the inner and outer muscles of your body’s back and upper part, the buttock muscles, legs and hands. They are almost the same as push-ups. The muscles contract almost like toy do push-ups – they are not going to be wider or shorter. They will be strengthened from the inside and will be stronger.
This challenge is made of slow increase of the time you are spending for planks through four weeks. You will start with 20 seconds, and the ultimate goal is to do planks for four minutes. In the completion stage your body, you will be prepared for new difficulties and the muscles ‘weight will get to be emphasized.
Upright position is essential for doing the activities. Your upper body part should be in a straight line when you raise your elbows and toes. Maintain the straight line with deep breaths with the stomach muscles and neck and head. With pushing up the muscles from the buttocks, split your weight on the legs and elbows so that you can also strengthen the balance. After achieving the correct position, it only remains to go above your expectations in the 28 days challenge.
- DAY 1-20 SECONDS
- DAY 2-20 SECONDS
- DAY 3- 30 SECONDS