One plank a day for 4 weeks: a few minutes' exercise that can transform your body
The plank is a complete exercise for the body, which consists of holding a given position over a progressively longer and longer period of time. It is therefore an isometric endurance exercise, which involves all the muscles, with particular attention to those of the torso and pelvis. If practiced consistently, it can lead to a visible reduction in the girth of the stomach and back, while at the same time strengthening and toning the body.
It might seem very easy, but the first few days requires a lot of effort to be able to hold the position even for just ten seconds. However, if practiced for 28 days (four weeks), it can visibly transform the body, making it leaner and stronger. Find out more about what the training plan consists of below:
First of all, let's examine the correct position of the plank: kneel on an exercise mat, bend forward until you support your torso on the arms resting with the palms on the ground (under the shoulders, not too wide apart) and spread the legs, placing the feet on the ground. You will need to reach a position where your body forms a straight line from the neck to the feet.
It is absolutely essential not to arch the back, nor to lower the pelvis, which are two movements that we automatically want to do when the position begins to tire us. When we feel we really can't hold the position anymore, it's time to relax on the ground.
Plank Challenge by Sir Li Knows/YouTube
The day-by-day training plan is as follows:
- Days 1 and 2: Hold the position for 20 seconds
- Days 3 and 4: increase hold time to 30 seconds
- Day 5: 50 seconds
- Day 6: rest
- Days 7 and 8: 45 seconds
- Days 9, 10, 11: 1 minute
- Day 12: 90 seconds
- Day 13: rest
- Days 14 and 15: 90 seconds
- Days 16 and 17: 120 seconds
- Day 18: 150 seconds
- Day 19: rest
- Days 20 and 21: 150 seconds
- Days 22 and 23: 180 seconds
- Day 24: 210 seconds
- Day 25: rest
- Day 26: 210 seconds
- Day 27: 240 seconds
- Day 28: 240 seconds or more
Put an audible timer on your phone so you don't spend all your time mentally counting the seconds, and maybe even put on some music or a podcast to listen to. Also focus on your breathing, so as to avoid holding your breath. Remember also that this type of "challenge" must still be combined with a healthy lifestyle, which includes a balanced diet. In general, then, all home-grown exercises should be combined with a little aerobic movement each day, such as walking, running or cycling, if possible.
Would you like to try planking?
