This challenge is a perfect way for improving the body shape, and is already done by many people from different parts all over the world. The most significant exercises for strengthening the middle part of your body are the planks. Planks are similar to the push-ups. The muscles are contracting almost like toys do push-ups, and they aren’t going to be any shorter or any wider, but they will be strengthened from inside and will be much stronger.
The challenge is made of pretty slow increase of time you are spending for the planks throughout 4 weeks. You should start with 20 seconds and your ultimate goal should be to do the planks for 4 minutes. In the completion stage of the body sharpening, you should be prepared for further difficulties and your muscles weight will get to be more emphasized.
Upright position is very essential for doing these activities. Your upper part of the body need to be in a straight line, when you are raising the toes and the elbows. Uphold the straight line with a deep breath with the stomach muscles and the head and neck. By pushing up your buttocks muscles, split the weight on the elbow and legs so that you may also strengthen the balance. After completing the correct position, it’s only left to go above the expectations in 28 days challenge.
1st Day: 20 seconds
2nd Day: 20 seconds
3th Day: 30 seconds
4th Day: 30 seconds
5th Day: 40 seconds
6th Day: Rest
7th Day: 45 seconds
8th Day: 45 seconds
9th Day: 60 seconds
10th Day: 60 seconds
11th day: 60 seconds
12th Day: 90 seconds
13th Day: Rest
14th Day: 90 seconds
15th day: 90 seconds
16th Day:120 seconds
17th Day: 120 seconds
18th Day: 150 seconds
19thDay: Rest
20th Day: 150 seconds
21st Day: 150 seconds
22nd Day: 180 seconds
23rd Day: 180 seconds
24th Day:210 seconds
25th Day: Rest
26th Day: 210 seconds
27th Day: 240 seconds
28th Day: carry on as much as you can
Planks are very demanding exercises and you will feel that in the first twenty seconds. Everyone who finds this challenge too much or wants to work on specific body parts, there are other types of challenges for February. The method is similar; you just increase the number of crunches or squats
Source: healthtipssource.com
