One Exercise, Four Minutes, 28 Days, New Body

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Accept the challenge with thousands of people around the globe and get your body in great shape.

Plank is one of the most effective exercises to strengthen the central part (core) of the body. Beginners often seem to think that this exercise is simple that they sometimes skip it.

Plank will melt more fat deposits than sit-ups and it will strengthen internal and external muscles of the back and the core. It will also strengthen the muscles of the buttocks, arms and legs.
The Plank Challenge is designed to be completed in four weeks, gradually increased while time passes by. The first step of the challenge is holding the plank position 20 seconds, and the final goal is to achieve four minutes non-paused plank. Eventually, your muscle mass will be emphasized and your body will be ready for bigger challenges.

Correct plank position

The results of the challenge depend on the way you do this exercise. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.


Control your body to remain in the correct position, and the neck and head to be in the extension of the back with taking a deep breath and with the help of abdominal muscles. Distribute the weight on your elbows and your feet so that you can strain the glutes in addition to enhance the balance.

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:  longest you can

Plank is a demanding exercise and you will feel it within the first twenty seconds. Everyone who has struggles with this challenge or desires to work only on specific parts of the body intends to do different kinds of challenges. The principle is similar, except that instead of planking, you increase the reps of sit-ups or crunches.