Are you one of those people who struggle with managing their weight and keeping their body in shape? Do you have limited amount of time in your day to work out?

The solution to your problems is simple – planking.

This exercise will effectively tone your entire body!

Plank Benefits:

Anyone who’s tried planking before will tell you that is an excellent exercise that works out the whole body.

When you perform it, you will feel a tension in the buttocks, arms, shoulders, chest, back, neck, legs, feet, abdominal muscles, actually the whole body.

Planking can burn more calories than crunches because it engages your whole body instead of just your core.


  • Improves sports performance
  • Boosts mood
  • Improves Flexibility and balance
  • Reduces back and shoulder pain
  • Prevent osteoarthritis, as well as other muscular and joint aches
  • Maintains healthy digestion
  • Boosts metabolism
  • Improves posture

How To Plank

When you do this exercise it is very important to keep your back straight and maintain proper posture.

Get in a push-up position, keep your feet at hip’s width and your hands beside your chest at shoulder’s width apart.

Lift your body up and place your weight on the toes and lower your forearms on the ground. The whole weight should be distributed between your toes and forearms.

Tighten your core and buttocks, but don’t forget to keep your back straight.

Common Mistakes To Avoid when doing plank:

  • If you allow your hips, head, or shoulders to drop, this exercise will compress your vertebrae, and with that, it will put pressure on discs in your spine and cause shoulder and hip joint inflammation.
  • If you place your hands too close together, it will create internal rotation and instability at your shoulder joint.
  • If you hold your breath, it will cause a build-up of lactic acid in your muscles, and that will cause you pain.

28-Day Planking Challenge:

Day 1-2: 20 seconds

Day 3-4: 30 seconds

Day 5:  40 seconds

Day 6:  rest

Day 7-8:  45 seconds

Day 9-11:  60 seconds

Day 12:  90 seconds

Day 13:  rest

Day 14-15:  90 seconds

Day 16-17:  120 seconds (2 minutes)

Day 18:  150 seconds

Day 19:  rest

Day 20-21:  150 seconds

Day 22-23:  180 seconds (3 minutes)

Day 24:  210 seconds

Day 25:  rest

Day 26:  210 seconds

Day 27:  240 seconds (4 minutes)

Day 28:  longest you can (but do not sacrifice your form)

If you have trouble doing a full plank for 20 seconds you can try to complete this challenge using half planks.


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