What if I told you that doing this one simple thing daily could create a total body transformation in just 4 minutes?
It’s called the Plank Challenge and it works you up from 20-45 seconds of planking per day during the first week all the way up to 3-4 minutes by week 4.
Form is important here, and I’ll share a video on that in a second, but first let’s go over the challenge.
How To Do The Plank Challenge
On the first two days, aim to hold the plank for 20 seconds. Build that up to 30 seconds on the 3rd and 4th days.
On the 5th day, aim for 40 seconds.
Take a break on day 6 and then on days 7 and 8, hold the plank for 45 seconds. On days 9 through 11, hold it for a full minute.
On day 12, aim to plank for a full 90 seconds. Day 13 will be another rest day before you resume with 90 seconds on days 14 and 15. When days 16 and 17 roll around, aim for 120 seconds.
On day 18, plank for 150 seconds and take day 19 off.
On days 20 and 21, hold the plank for 150 seconds. Days 22 and 23 will see you holding it for 180 seconds.
Day 24 is when you hold it for 210 seconds. Take day 25 off and hold the plank for another 210 seconds on day 26.
When day 27 rolls around, hold the plank for 240 seconds and on day 28, plank for as long as you can!
But it’s so simple! How could it possibly work?
Planking actually gives your full body a workout. The muscles you use to maintain the position are located in various parts of your body.