How To Get Strong Abs With 1 Month Plank Challenge?

It is never too late to exercise and it has many different benefits at any age. Staying healthy and avoiding diseases is is important. Exercise is not just for how your body looks. It improves you from the inside and gives strength to your muscles. 

Plank is one of the body weight exercise which works on your every muscle like deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius, internal oblique and external oblique.

Plank exercises recruit a better balance of muscles on the front, sides, and back of the body during exercise than do sit-ups, which target just a few muscles.

Plank exercises helps strengthen the entire set of core muscles you use every day. Take 1 month challenge of doing plank with increasing holding time and get a strong core.

HOW TO DO PLANK

• Lie face down with your legs extended out.

• Place your elbows directly under your shoulders.

• Now, Tighten your abdominal muscles and lift at the hips.

• Maintain a flat back and do not allow your hips to sag towards the ground.

• Perform this exercise 3 to 4 repetitions and rest. Repeat this sequence up to 2 more times. For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.

1 MONTH PLANK CHALLENGE

(1). Take plank challenge to get a strong core. Start with 20 to 30 seconds holding time in your first week. Remember plank works on your most of the muscles so maintain a good posture throughout.

• In the beginning, you can feel stress on your belly but hold it properly. Think about it, in the few next month you can get an awesome belly area. So, keep it up throughout the week and improve your posture.

(2). In the second week, increase your plank holding time 30 to 45 seconds. In this week you can feel strength in your core. You will be amazed to see your transformation. It takes time to build strength but you are on a right track.

(3). In the third week, increase holding time to 1 minute or more. Now, you will feel a little comfortable while holding your body. Your core is now more strengthened. Try to hold as much as you can until breakdown.

(4). In the last week of your plank challenge, increase the holding time to 1 to 2 minutes or more. Your strength and stamina is better now. Plank is better than sit ups.


There are different types of planks. This challenge include lateral plank but with this you can do side plank also which works on your sides of abdominal muscles.

Plank is a good exercise which required no equipment. Plank benefits are toned belly, reduces back pain, increases flexibility, improve your balance and posture etc.

During plank exercise proper form is very important otherwise you can injured yourself. If you have back injury or back pain then be careful.

You need to stay determined and dedicated to this 1 month challenge. You will be amazed by the end result. You physique changed as well as your confidence level.

References:
http://doa.alaska.gov/drb/alaskaCare/employee/wellness/exercise.html
https://www.health.harvard.edu/staying-healthy/want-a-stronger-core-skip-the-sit-ups