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Strengthen Your Core with this 28-Day Planking Challenge (in Just a Few Minutes a Day)

The strength of the body core is actually the strength of the back muscle groups, the stomach muscles and the gluteus. These muscles have an essential role in maintaining balance and support for the spine. People, whose daily life consists of mostly sitting, have to have a strong body core which will improve their posture, support their back and spine and eliminate pain.

Core exercises activate the abdominal muscles, the back muscles and the gluteus. All of these exercises help improve the entire body posture.

Obese people should also do these exercises. Although they are physically more engaging, they are really beneficial when it comes to strengthening the core, especially the plank.

According to Dr. Jinger Gottschall, plans are able to keep up the stability of the core and thus provide proper posture which is much better than the simple crunch, which is isolated and it focuses only on the stomach muscles. The plank exercise offers a lot of benefits for the human health and some of these include mood improvement, flexibility improvement, more stamina and back pain relief.

Once you start doing these exercises it might come a bit overwhelming and challenging, but you’ll be able to do them with no problems after completing the 28-day challenge which will give you an amazingly toned core, less belly fat and an improved posture.

The 28 Day Plank Challenge

It is crucial, when doing planks, to keep the body in the right position according to the fitness expert Scott Herman. As you go into the challenge, you’ll notice how the intensity and difficulty levels increase. Usually, the time for the plank position is prolonged and eventually you should be able to hold the plank for minutes.

Follow this plan and you’ll have amazing abs:

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