Fitness

This Exercise Without Movement To Tighten Every Muscle

In fact, it’s called a static exercise, which is also known as an isometric exercise. You’ll be using your hands and feet to keep your body “floating” above the floor. While it’s easy to learn, doing it for a full five minutes isn’t that easy, so you can start with as short as ten seconds and work your way up to five minutes.

Here’s the Challenge
Gradually, you need to build up your stamina so you simply start out in the plank position for 20 seconds. Once you’ll get the hang of planking, you will be able to plank for 4 minutes during the final days. The Plank Challenge must be completed in four weeks by following this 28-day plan:

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 – Until failure

The Proper Position
The proper positioning of the body is the most important. Make sure your neck and spine are neutral and that you have a straight line from your heels to your head.

Check These Points to Ensure you’re Doing the Exercise Properly, Form is Everything.

① Feet