In today’s article we are going to present you a challenge that has been done by millions of people from all around the world. This exercise has provided the promised result:  a completely new body! With the help of this simple exercise you can get perfectly shaped figure and toned muscles.

When it comes to strengthening the middle part of the body, the plank exercise is an essential exercise. At first glance it seems that planks are easy, and many beginners skip this exercise, but, this exercise provides incredible results.

Plank position is extremely efficient exercise that will melt down the fat accumulated in the abdominal area and in same time will strengthen the inner and outer muscles of your back, legs and buttocks, as well. Fitness experts explain that the planks are quite similar to push-ups and they strengthen the muscles from the inside.

This challenge lasts 4 weeks. Over time you should gradually increase the time you are holding the body in a plank position. At the beginning you should hold your body in the plank position for 20 seconds and eventually, 4 weeks later you should hold the plank position for 4 minutes. During the last stage of the plank challenge, your muscles will be significantly strengthened and you will be prepared for new challenges.

In order to get the desired body shape you need to do the plank exercise properly – you need to maintain an upright position. Namely, you should raise the toes and elbows and make sure that your upper body part is in a straight line. It is extremely important to breathe deeply with the muscles of your stomach. It is advisable to split the weight into the elbows and legs and thus maintain a balance and in same time push up the muscles from your buttocks.

Once you get in proper plank position you need to start breathing deeply. In order to do the 28-day challenge you need to hold this position as long as you can.

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- hold as much as possible

Right after you set your body in the plank position you will fell the intensity of the exercise. During the first few seconds you will feel how your muscles tighten and you will conclude that the plank position actually is quite difficult and that is the reason why it is extremely efficient.