Nowadays, the plank is the most popular full-body exercise, which has helped millions of people worldwide to change their bodies and become fit. This challenge is one of the best bodyweight st?tic exercises for toning and strengthening the core ?nd the entire body in general.

This workout strengthens the buttocks, burn the belly fat, tones the legs and the arms, and straightens the backs at the same time. Eve though it may look easy and simple, it is far from an easy exercise, and provides incredible effects!

It is similar to pushups, but it is static, so they just tone and narrow down, do not decrease or increase size.

This plank challenge lasts for 4 weeks, in which you build your stamina and boost your strength levels. At the beginning, you endure the position for only 20 seconds and gradually increase the time every single day.

As soon as you reach 4 minutes, which is the final goal, you will be strong and lean, and able to perform even the most difficult exercises and physical activities.

However, the effects of this exercise are dramatically determined by the way to do it. Therefore, learn to perform the plank right:

You should keep the toes and elbows in a line with the upper body part, with the back straight. You should breathe deeply, and feel the tension in the abdominal muscles. Keep the  neck and the head straight, and contract the buttocks muscles, but maintain balance by dividing the weight between the elbows and legs.

When in a proper position, just try to endure it as long as needed.

D?y 1 – 20 seconds

D?y 2-20 seconds

D?y 3-30 seconds

D?y 4-30 seconds

D?y 5-40 seconds

D?y 6-rest

D?y 7-45 seconds

D?y 8-45 seconds

D?y 9-60 seconds

D?y 10- 60 seconds

D?y 11- 60 seconds

D?y 12-90 seconds

D?y 13-rest

D?y 14-90 seconds

D?y 15-90 seconds

D?y 16-120 seconds

D?y 17-120 seconds

D?y 18-150 seconds

D?y 19-rest

D?y 20-150 seconds

D?y 21-150 seconds

D?y 22-180 seconds

D?y 23-180 seconds

D?y 24-210 seconds

D?y 25-rest

D?y 26-210 seconds

D?y 27-240 seconds

D?y 28-?s much ?s you like or c?n

The plank is an incredibly hard exercise, even though it is static. Moreover, there are another plank exercises, specialized to tone specific body parts, but the technique is still the same.

Yet, remember to always breathe deeply, and hold the body in the right position in order to achieve the desired effects. After the 28th day, your body will be fully transformed, strong, and toned!